22 December 2014 | 619

22 December 2014

IMG_1783Thank you to everyone who attended The Double Under Clinic by Rx Smart Gear. If you missed it , go to their website and sign up for the next clinic at 619 San Diego Personal Training Murrieta on January 10th.

Holiday Schedule:

Christmas Eve 9am

Closed on Christmas

New Year’s Eve 9am

New Year’s Day 12 Noon

 

Pre Snatch Workout Partner Stretching (remember to close your eyes and breathe through your nose while stretching athletes) #shouldermobility #chriskeithprogramming #619strong

A video posted by 619 San Diego Personal Training (@619 San Diego Personal Training) on

Monday Supplemental Power/Strength 9 x 1 Snatch + 1 Overhead Squat 3 x 2-6 Ring Muscle Ups 3 x 6 Behind the Neck Press with Snatch Grip 6 x 6 Push Press 5 x 10 Seated Dumbell Press 5 x 10 Close Grip Bench Press   Power   8 x 1 Hang Power Snatch + 1 Hang Snatch (Level 1) or 8 x 2 Hang Power Snatch (Level 2,3) Every Minute on The Minute x 8   Workout of The Day   6 Minute AMRAP 3 Power Snatches 95/65 85/55 75/45 3 Box Jumps 24/20 6 Power Snatches 6 Box Jumps 9 Power Snatches 9 Box Jumps add 3 Reps to every round…   Rest 3 Minutes and Drop The Weight on The Bar 10 pounds   3 Minute AMRAP 3 Power Snatches 85/55 75/45 65/35 3 Box Jumps 6 Power Snatches 6 Box Jumps 9 Power Snatches 9 Box Jumps add 3 Reps to every round   Supplemental Endurance   1000 Meter Row 400 Meter Run 1000 Meter Row   Tuesday

 

3 rep max PR Back Squat for Coach Katie 10 x 3 #mikeburgener then “Angie” #619 San Diego Personal Training#chriskeithprogramming #619strong

 

A video posted by 619 San Diego Personal Training (@619 San Diego Personal Training) on

 

Supplemental Power/Strength

6 x 2 Hang Cleans + 2 Front Squats

6 x 1 Clean

3 x 20 Front Rack Walking Lunges

3 x 10 Leg Press

5 x 10 Romanian Deadlifts

5 x 10 Leg Curls

2 x 10 Leg Extensions

1 x 21 Leg Extensions

 

Strength

Every Minute on The Minute x 16

Even: 8 Front Squats @ 80 % of 1 Rep Max

Odd: 12 GHD Sit Ups

 

619 San Diego Personal Training Benchmark WOD “Angie”

100 Pull Ups

100 Push Up

100 Sit Ups

100 Squats

 

or “Another Side of Angie”

 

5 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

 

Supplemental Endurance

 

10 Rounds for Total Distance

1:00 on :30 off

 

Wednesday

 

“12 Days of Christmas WOD”

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