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“Midget on Meth”

By 07/03/2010No Comments

:startwod:

Warm Up

Joint Mobility and Line Drills

Skill Work

Front Squat Drills w/pvc or bar
Grip – aligned just outside shoulder / front rack / elbows high
Stance – landing position / feet shoulder width
Receiving Position or Catching position
Full Depth – chest up – tight core
Postion 1, 2, 3, and 4.  4 is bottom position.
Rising Position – drive heels through floor – stand tall
power breathing

Strength Workout

Ladder Drill  2-5 people rotate on FS 1-2-3……8-9-10 reps

Saturday Group Workout

Sled Push 20 Yards x2  90M / 30W
30 Russian Kettlebell Swings  53M/35W
30 Box Jumps  24M/20W
300 Meter Run  (1 lap around building)
30 Goblet Squats  53M/35W
30 Burpees
Sled Push 20 Yards x2  90M / 30W

:endwod:

Steven