Congrats Coach Kayley who placed 3rd at CanWest Games
0:00-0:10: Warmup: 3min row, 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at bottom), 10 ring rows
Pre-mobility:
T-spine mobilization
Health and Fitness
0:10-0:50
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Strict Press x 6 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1
B. From Invictus
Three rounds for time of
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees
Classic
0:10-0:30
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)
B. From Invictus
Three rounds for time of:
Run 400 Meters
15 Push Presses (95/65) adv do 115/85
15 Burpees Over the Barbell
D. 0:50-1:00
Mobility: Shoulder Smashing