Friday, May 2nd, 2014

   session 1   
a) OL specific warm up
    ideas: light rowing, mobility, foam rolling, lacrosse ball, leg swings, band stretching
b) Hang Snatch warm-up (7x1) 
    --7 working sets (hit a few REAL light sets prior to building up) 
    --should work up to opening weight on your 7th set here 
c) REGIONAL EVENT 1 and 2
    1) 3 attempts @ max hang squat snatch 
       --bar starts unloaded
       --hit 1 lift every 2:00 
       --must be caught BELOW parallel to count
       --cannot drop to knee or else no-rep
   ------2:00 break------
    2) 1 attempt @ max handstand walk 
       --may drop to feet to turn around @ 120'

   REST 3-4 HOURS    --if possible, otherwise rest 45 minutes to an hour and then hit session 2--

   session 2   
a) 3 rounds (not for time) 
    1) 250m row 
    2) 10 pull ups
    3) 10 goblet squats 53#
b) Workout specific warm up
    --ankle + hip + shoulder mobility
    --foam rolling
    --hit some reps of each of the different movements 
c) REGIONAL EVENT 3
    3 rounds 
       1) 50 alternating pistols 
       2)  7  muscle ups
       3) 10 hang power cleans 175#
d) 10:00 airdyne cool down