Training Day – Feb 5, 2013

Training

And We’re Back!

Training for today started with lunchtime office yoga.  After work gym training was a power focus day as follows:

Warm-up:

  • Walking/Stationary Front Lunges – 10 each leg
  • Stationary/Walking Side lunges – 10 each leg
  • Squat Stand – 10
  • Leg Swings Front/Back – 10 each leg
  • Legs swings Side – 10 each leg
  • Wall Squats – 10
  • Arm Circles
  • Downward Dog to Cobra – 5
  • Supine Glute Bridge – 10
  • Prone Plank – 30 sec
  • Windmill – 10 each side
  • Squat Jump – 10
  • Knee Jump – 5 with arms overhead
  • Knee Jump – 2 with barbell (45 lbs)

WOD:

  • Power Snatch 4 x 1or2 @ 125 lbs – each set followed immediately by 5 tuck jumps
  • Power Clean and Push Press: 4 x 1or2 @ 175 lbs

THEN

3 rounds with at least 2 minutes and max 4 minutes rest between each round

  • Clap Push-up: 5 reps
  • Max height Box Jumps: 5 reps
  • Supine Pull-up (chest to bar): 5-8 reps *this motion is done as fast as possible*

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