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