FRIDAY 12-18-15

ANNOUNCMENT

  • NO CLASS SAT. 12-19-15
  • NO 7 am lift sess on sat, however there will be lifting class on SUNDAY WITH  JP
  • PLEASE COME AND SUPPORT  YOUR BOX BY COMING OUT THIS SAT AT 8 AM DURING FITTEST OF KAUAI’s COMPETITION HELD AT THE SOUTH SIDE SPORT CENTER.
  • ANY QUESTIONS PHONE JAMES AT 808-651-1413

 

WARM UP 3X 10 min
200 m run
10 leg swings each
10 squats
10 step ups
5 -7 strict pull ups

10 second HS HOLD

 

Group stretch
STRENGTH/ SKILL
15 MIN TO ACHIEVE 1RM CLEAN & JERK

CONDITIONING
4 rounds for reps (24 minutes )
1 minute of max POWER SNATCH 55/75
30 second rest
1 minute of max reps chest to bar pullups
30 second rest
1 minute of max reps wall balls (20/14)
30 seconds rest
1 minute of max box jumps
30 seconds Rest

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