Tuesday May 26th 2015

Once again I am amazed at how our community has come together to create another amazing event! The Rough Runner course is set up and ready to roll for this weekend. We are trying to get all of our volunteers out to do a trial run of the course this Friday at 7:00.  Its no big deal if you can't make it, but knowing the course before race day will be helpful.Please join us if you can!

Prep

Row 1000m 

Overhead prep 

Burgner warm up 

3 position clean 

Strength 

Clean and Jerk cluster (one directly after another) every two minutes x 6 

Start at 70% of 1RM and go up 5-10 pounds per round. 

Conditioning 

For time; 

12-9-6-3 

Push press 65/95 

Pull ups 

Recovery 

Easy walk or row 

3x10 GHD back extensions 

Double bully