10/6/17

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Miro will be coaching his final class today at 9:00 a.m as he is continuing his pursuits of becoming the supplest of all the leopards! He has been accepted at the Rolf Institute in Boulder and begins classes Monday. He is still looking for housing in Boulder, so if you know anyone in the area looking to fill a spare room then please shoot the information his way. “DNR peeps.. I’ll still be around, I promise!!” – The Legend Himself

Thank you for all of your help as a coach the last few years. You’ve contributed immensely to the amazing community at DNR and challenged every athlete and coach around you to become better by leading by example. We’ll miss you, but see you soon sir!

Warm Up: 5 Mins
Crab Walk Soccer with 6# medball
Split in two teams w/ cones set up as goals and play some soccer. No Goalies

Mobility: During Strength
Roll Hamstrings/glutes on a box
Perform Slow RDLs at light weight
Stretch Shoulders

Technique/Strength: 20 Min
4 x 2-4 Olympic DL – 10 Mins

3 x Complex – 10 Mins
Hang Power Clean + Squat Clean (2 sec pause liftoff + catch) + Squat Clean (no pauses)
Drop Bar between Reps
Or Technique

Metcon: 12 Mins

Partner Workout – 3 Rounds of: 2 Min AMRAP
10 DL (155/105 or ~40-50%)
3 MU or 9 C2B Pull Ups
*Partner 1 will AMRAP the above for 2 mins while partner 2 rows for cals*
Record AMRAP Rounds and total cals as a team – do not reset rowers
Both Athletes will perform 3 rounds of both stations for 12 mins of constant work

Elite Competition Class

If you are utilizing open gym then pick 4 of the 5 (leave out your biggest strength). If time is available finish at the end.

1. Clean & Jerk – 10 Mins
60%/2
70%/2
75%/2
80%/2
85%/1

2. Clean Grip Dead Lift – 12 Mins
(90%/5)5
3 second pause in power position

3. Front Squat – 12 Mins
(75%/5)5 or (80%/5)4

4. Gymnastics Conditioning – 8 Mins
6 Strict Deficit Handstand Push-ups
rest 1:00
6 Strict Deficit Handstand Push-ups
rest :45
5 Strict Deficit Handstand Push-ups
rest :30
4 Strict Deficit Handstand Push-ups
rest :15
3 Strict Deficit Handstand Push-ups

5. Conditioning – 10 Min Cap
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups