Janet in the midst of her Pull-Up!
I. Dynamic Warm-Up:
“Vagabond Warm-Up”
Coach B Progressions: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
II. Mobilization Piece:
1. High Hamstring Stretch
2. VMO and Patella Repair: Lacrosse Ball
3. High Hip Repair: Foam Roller
III. Gymnastics Skill Warm-Up:
1 Minute of Candle Stick Roll
Rest 2:00 Minutes
1 Minute of Tuck Jump
Rest 2:00 Minute
1 Minute of Hollow Rock
IV. Conditioning Workout of the Day:
“Oly Lifting Trial Tester”( 5 Rounds for time of):
1 Power Clean
2 Push Jerks
3 Hang Squat Cleans
Run 200 m
*Level 1*
Weight @ 85/55 lbs
*Level 2*
Weight @ 110/80 lbs
*Level 3*
Weight @ 140/95 lbs
Post Time to Complete to Comments.
FOr those of you who wanted the recipe for paleo cookies Janet makes:
Nutty Cookies
2 bananas smashed
1/3 cup coconut flour
3/4 cup almond butter
1/2 tsp baking soda
1/3 cup raw walnuts
1 apple finely chopped
1/3 cup coconut milk
1 tbsp cinnamon (or more if your 2 year old is measuring…)
Preheat oven to 350 degrees. In a medium mixing bowl, use a fork to smash the bananas to baby food consistency. Add the coconut flour, almond butter, and baking soda and mix well. Using a hand held chopper or food processor, chop the walnuts and apples to a very fine dice. Add the walnuts, apples, coconut milk, and cinnamon to the bowl and mix in remaining ingredients. Cover two cookie sheets with parchment paper and spoon heaping tablespoons of the cookie mix onto the parchment paper, placing an inch or two apart. Back for 25 minutes. Makes approximately 20-22 cookies.