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07.13.18 ‘Mixed Bag’


07.13.18 ‘Mixed Bag’

Warm Up:
4 rounds- increase pace on the run each round
Run 200m
10 curtsy squats
6 single arm KB press/arm

Primer: 9:00 every :90 alternate between:

Station 1: RNT (Reactive Neuromuscular Training) split squat 4 sets of 6-8 reps
start with no weight and try to build light DB load each hand

**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Station 2: Child’s pose with shoulder variation x :30 + wrist stretches x :30
**shoulder variation to the child’s pose is taking your hands and placing them behind the neck instead of straight out in front

Skill: split jerk
6 sets
set 1-2 2 reps @ 70%
set 3-4 2 reps @ 75%
set 5 1 rep @ 80%
set 6 1 rep @ 85%

‘Mixed Bag’
800m Run
200m (fence and back) with sandbag 50/35 (light bag) + 30 Deadlifts 135/95
200m with bag + 25 hang power cleans
200m with bag + 20 front squats
200m with bag + 15 push jerks
200m with bag + 10 clusters

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