9/10/09 - Options

Hey guys Couple options today and I need feedback on how you want things to work.

Option 1 - Crossfit Option

Goals: Skill Work to enforce good form. Cleans done from hand position to emphasize finish of lift. you can get 80% of the benefits from Clean and Jerk by going from the hang position. MetCON not enough hard running efforts coming up for my liking. I know there was a 10k run in the programming earlier this week, but nothing that we have done would have sharpened you up for it. Here is a way to get faster and stronger. Going to incorportate a lot more running....becausue it is good for you and it is my background.

Warmup - Bergner warmup and Skill Transfer

Strength - 5-5-5-5-5 Hang Power Clean

MetCON - 3 rounds for time(post results in comments)

Row 500 meters
30 (1.5 or 55lb) kettlebell Swings
Run 400 meters


Option 2 - General preparedness Option

In my training scheme today is a working rest day. That is that we are going to perform some work, but bring the intensity level way down. Today's Goal is muscle endurance. The AM workout won't beat you up too bad, but just get you used to hauling around weight. Make sure you eat a big lunch and rest up for the evening training session. The PM workout is just getting your muscles to hold up to the strain of more gymnastic movements. Work on your form here and try to complete each element of the set unbroken. Rest and stretch between rounds for just long enough where you know you can make the next round unbroken.

AM 2 hour Ruck March with 40lbs

PM CALS

10 rounds for form and unbrokenness.

20 pushups
30 situps
10 pullups
5 ring dips/10 normal dips


Let me know what you think.