4 DECEMBER 1000AM RX JUMP ROPES DOUBLE UNDER WORKSHOP
10 DECEMBER 12 NOON 619’S HOLIDAY PARTY THE 12 BARS OF CHRISTMAS PUB CRAWL BEGINS AT MALONEY’S IN THE GASLAMP QUARTER DOWNTOWN. THIS WILL BE NIELS AND 619 San Diego Personal TrainingCOACH CHRISTIAN PALM’S GOING AWAY PARTY. HOPE TO SEE YOU ALL THERE.
7 JANUARY THE 619 CHALLENGE STARTS AT 0800AM . BRUSH UP ON YOUR CLEAN AND JERK WEDNESDAYS AT 619 WITH YOUR OLYMPIC WEIGHTLIFTING COACHES VERONICA AGUILA AT 6AM AND 7AM AND DAVE MILLER FROM 4 TO 715PM.
28 JANUARY SPARTAN RACE
12 FEBRUARY SAN DIEGUITO HALF MARATHON
25 & 26 FEBRUARY TOUGH MUDDER
31 MARCH 619 CHALLENGE
20 & 21 APRIL SOUTHERN CALIFORNIA RAGNAR RELAY
MONDAY
Thorough Warm Up and Movement Preparation for The Overhead Squat and Hang Power Snatch Skillwork.
POWER DEVELOPMENT HANG POWER SNATCH
5 Sets of 2 @ 60 to 75% of 1 Rep Max add 5 to 15# every set if you feel comfortable with your technique.
TECHNIQUE, TEMPO, THEN SPEED EMPHASIS. Nobody likes an ugly WOD : P
5 Rounds plus 800 Meter Run for Time
1 Hang Power Snatch 95/65#
1 Power Snatch 95/65#
1 Overhead Squat 95/65#
7 Box Jumps 24/20″
9 Pull Ups Chest to The Bar
Scale/Modify all 5 movements as needed
then 800 Meter Run after 5 rounds of the 5 Movements above have been completed.
TUESDAY
Thorough Warm Up and Movement Preparation for The Muscle Up with Gymnastics Rings and Back Squat Skillwork.
Strength Development
HEAVY BACK SQUATS
8 REPS AT 50% OF 1 REP MAX WARM UP 1
6 REPS AT 65% OF 1 REP MAX WARM UP 2
5 SETS OF 5 REPS AT 70 TO 85% OF 1 REP MAX
Workout Of the Day for Tuesday is
DOUBLE UNDER FLIGHT SIMULATOR 5-10-15-20-25-20-15-10-5 WITH 5 BURPEES IN BETWEEN
ALL SETS MUST BE UNBROKEN FROM LIFT OFF TO LANDING
MULTIPLY ALL SETS X 5 FOR SINGLES IF YOU HAVE NOT LANDED A DOUBLE UNDER YET.
619 San Diego Personal Training 619 Finished 1st Place out of 63 619 San Diego Personal Training Teams in The 2011 Southern California Ragnar Relay. Will they be able to repeat in 2012? I think so…
