Tuesday 06/04/13

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Also, read this entire post - you'll be glad you did!


Warm-up


Power Clean (if you're new, you'll learn the hang power clean today)
5 x 3


Then choose the appropriate option:

Option A - if you did NOT do pull-ups and push-ups/dips on Monday:
Strict Pull-ups
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15

Push-ups/Dips
3 x 20


Option B - if you did pull-ups and push-ups/dips on Monday:
Accessory Work
This will vary by sport and will be posted on the whiteboard.


Then we all finish with . . .

Long Shuttle Runs


A couple of notes:
For those of you who are new to MSCL, 10 or 15 pull-ups may seem like a lot (and we haven't even mentioned weighted pull-ups yet!). That's O.K.! These are long-term goals, and if you didn't do these movements yesterday, we will discuss how to work toward those goals during your sessions today (this also applies to push-ups and dips). A lot of you will probably begin by using the assistance bands that we have hanging from the pull-up bars, and we'll start with a lower number of reps and build from there.

Finally . . . Tuesday's warm-up will have 20 burpees. If you post a comment to the comments section of this post (bottom-right of the post), you will only have to do 10. Make sure you give your first name - maybe a last initial if needed (don't put your first and last name - this is the internet, so protect your privacy). You might need to sign up for a google account if you don't have one - if you use gmail, you already have one (your Concordia email account is not a google account, but you can use it to sign up for one.  No worries - it's free). If for some reason you can't post to the comments, email your comment instead to me at meggersp@concordiaomaha.org.