Friday, July 6th, 2018

Thursday, July 5, 2018
July 4, 2018
Saturday, July 7, 2018
July 6, 2018

Friday, July 6th, 2018

Announcements!
Many thanks to all who came out to participate in the 4th of July Parade!
It was a great day!!!
Thank you also to Nicole and Chris Lindseth for hosting a great party for all of us to enjoy!

Yoga on Sunday at 9:00 AM!
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HAPPY BIRTHDAY NLES!!!


Warm-up:
10 meters each with walk back:
walking Samsons
broad jumps
knees to chest
bear walks

WOD:
Tabata…
Hang cleans
Push-ups

Men use: 125 lbs
Women use: 85 lbs

Score total reps…

The Hang Power Clean with Stephane Rochet
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Scaling
As fatigue sets in, it will be difficult to perform the exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break.

Intermediate (scale as needed):
Tabata…

Hang clean
Push-ups ←or knee push-ups

Men use: 95 lbs
Women use: 65 lbs

Beginner:
Tabata…

4 rounds: Hang clean/4 rounds: sit-ups
4 rounds: Knee push-ups/4 rounds: standing good mornings

Men use: 35 lbs
Women use: 15 lbs

Core Training – Week 8/Session 2 (9 minutes)
We will be doing the Core Training post-test on Monday!

The focus of this session, as in our pre-test session, is stability. In the V-ups this means a conscious effort should be applied to keeping tight and not “jerking” through the movement. Russian twists should involve steady feet, making sure that it is a rotation of the core rather than the hips.
1. V-ups
•5-10 repetitions, every 30 seconds, for 5 minutes
2. Standing Russian twists
•150 repetitions with (10-25 lb. plate)

Recovery/Stretching:
Cobra to child’s pose
400 meter recovery walk with pinch grip carry
“Y” stretch
Foam roll

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