Saturday May 29, 2010

So Day 1 is done!  And Elanna kicked some serious ass..through mud, drizzle and crazy hills!  She finished 18th of 48 ladies.  High fives!

Today she takes on a whole bunch more!  Here’s what the day holds…

8:30 to 10:30am – Individuals Event 2
2 to 5:30pm – Individuals Event 3

Individuals Event 2
3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Individuals Event 3
4 rounds for time of:
35 wall balls (20/14lbs – to 10 foot target)
20 chinups – chin over vertical plane

• 12 T-Spine Mobility/side
• 12 Ys
• Torsion Control Drill 10/side with 2-3 second hold.

Strength:

NEW Q’s:
A1. Shoulder Press 3 x 5 sets across (same weight) - rest 45 secs
A2. Pull Ups 5 x 2-4 – rest 2 mins

VETERAN Q’s:
A1. Shoulder Press 3RM - rest 45 secs
A2. Pull Ups 5 x 2-4 – rest 2 mins

Metcon:

As Many Rounds as Possible in 12 minutes of:

• 6 Pull-ups
• 12 Push-ups
• 18 DB Deadlifts