@ The Box
am session - coached class under supervision: 65/100
*Burgener warm up - use jump and shrug/elbows high and wide/muscle snatch/drop under/full snatch as base guidelines for variations as required (e.g. power, hang, high hang snatch, dip + drive, muscle snatch + 2 OHS, 1/4,1/2 & 3/4 OHS etc etc.).
**Be relentless with effective movement and technique. Get newbies in one corner with PVC pipe. More conditioned athletes together. Circulate but spend most time with those who need to understand the movement.
***Low weight + high reps = HIGH reps, till fatigued, when body begins to move naturally.
****Management of WOD fine, remember to check equipment, scale for those who need it, keep track of time, be aware of fastest athletes etc etc.
6pm class
Burgener warm up 30mins - awesome!
*CONSISTENCY*
WOD
3 rounds for time (12mins cutoff)
7 OHS 140/100 (45lbs)
35 DU (20 step up 18" box)
400m (230m)
8:56
Assisted with Fundamentals class 7-10pm :O
training
coaching
No comments:
Post a Comment