Friday, July 6, 2012

Team Paleka (Nohe and Keaka) set up at the standing long jump start on Tuesday. Keaka nailed the farthest jump of the day at 8’3″ — Kaipo had a close second. I’m wondering what Peter is doing in this photo … Whatever it is, it is extremely awesome.

Then there’s Russ, who barely made it from the red starting line. Just kidding, Russ; we know you didn’t do this exercise. But thanks to Helena, we added your estimate to the lineup.

Here’s the workout for Friday, July 6, 2012:

A. Strength

Snatch deadlift – introduction

Snatch deadlift demo – Catalyst Athletics

B. Metcon

10-9-8-7-6-5-4-3-2-1

Squat cleans

In between each set, perform a 5-10-15 yard shuttle run

Load suggestions include:

Advanced – 135 / 95

Intermediate – 90-130 / 90-65

Beginner – Below 90 / below 65

Dumbbells may be used