20140321.Friday

 Warm up:
2x400m jog

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

Open 14.4
Strategy - This will leave you with approximately 2 mins of MUps.  Alter the times as needed but keep in mind how long it took them at the demo

60 cals - 2:30 - 50s/20cal
50 TTB - 3:20 - 20s/5reps
40 WB -  2:00 - 30s/10reps *might be a bit longer but time can be made up on cleans
30 cleans - 4:00 - 45s/5 reps
Mups

panchik/bridges
row - 2:00/2:30
TTB - 2:15/2:00
WB - 1:40/1:30
Cleans - 2:20/2:20

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise