JULY 15TH

FOR THOSE STOMPERS WHOM ARE GOING ON THE HIKE ON TUESDAY HERE’S SOME INFO. WE ARE PLANNING ON LEAVING FROM THE GYM AT 9 OR MEETING AT THE DAY USE LOT IN TWIN BRIDGES AT 1030 OR SO. THERE IS A $5 PARKING FEE IN THE LOT. I WOULD SUGGEST BRINGING THE FOLLOWING. A LUNCH, WATER, SWIMSUIT UNDER YOUR CLOTHES, AND WATER SHOES IF YOU WANT. THIS IS A LINK GIVING INFO AND DIRECTIONS. WE ARE ONLY HIKING TO THE MIDDLE SO ITS ABOUT ONE MILE EACH WAY. I’M GUESSING THAT WE WOULD BE BACK TO SAC BY 5. http://alltrails.com/trail/us/california/horsetail-falls

STRENGTH: BACK SQUAT 3X10 (USE A WEIGHT THAT LEAVES ABOUT 3 REPS IN THE TANK)

AFTER EACH SET OF SQUATS IMMEDIATELY DO MAX EFFORT UNBROKEN HSPU

WOD:

600M RUN

60 KB SWINGS

400M RUN

40 T2B

200M RUN

20 KB SINGLE ARM SHOULDER TO OVERHEAD (10 ECH ARM)

ON RAMP:

DROM (dynamic range of motion) Squat Ring Row Push-up

For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run