15.02.16

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2015 USAW Junior Nationals.

Week 29 Training: 15.02.16 – DELOAD WEEK

WarmUp – 3 Rounds:
2 Wall Walks + 1 Nose & Toes HandStand Hold
10 Russian Twists @ 24/16 Kg KB
5 Sots Press (Increase weight on each round)

A. 5×1: 2 Hang SN Hi Pull + 1 Hang SN @ 55%

Coach’s Notes: Light weight means move FAST. Do not lift more than the Rx %. I know it’s light. It’s supposed to be. 

B. 5 Rounds, Not For Time:
5 Strict C2B Pull-Ups (Supinated Grip)
10 Ring Pushups (External Rotation at Lockout)
15 Goblet Squats @ 45/25#

Coach’s Notes: The emphasis should be on PERFECT movement. Move perfectly and deliberately. Keep your heart rate and breathing under control. Demonstrate full ROM on all movements. 

C. 3 Rounds, Not For Time:
10 Hip Extensions
10 Alternating Strict Knees to Elbow

Coach’s Notes: When you finish this part, cool down and get out of the gym. Use any extra time or energy you have this week to recover. 

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