Track today’s movements –>
Open Gym: 3 – 4 pm at P360 Crown Point
Daily Challenge: “Domino Effect”
Performance
5×3 Hang Snatch (Build up to heavy weight if you are proficient. Take 5 – 7 warm up sets prior so you can maximize the 5×3 working sets)
Then,
Timed Mile
(Beginners will perform 10 x 5 @ light load, possibly DB version)
Format Notes:
- Take your time with your pace and recovery during the snatch portion. Think 2 – 3 minutes between sets. Once finished, recover. Then find your coach to begin your one mile time. Pay close attention the exact details of the mile course at each location.
- P360 Mission Beach = Bayside Land and Back x2. Return all the way to the starting point after your first lap, and all the way through the sliding door on your second.
- P360 Crown Point = “Signal Ahead” Sign and Back x1. Exit the parking lot, run straight all the way around the bend until just before you reach the stoplight. There is a giant “Signal Ahead” sign on the right. Go to that and return.
Fat Loss/Conditioning
15 Hell Trots
500m Run
Beginners = 3 Rounds
Proficient = 4 Rounds
Format Notes:
- Hell Trots should be performed 3 – 5 reps at a time, followed by approximately a minute to 90 seconds of rest.
