Ok folks, looks like we have enough interest for the Hope Volleyball tournament. We have a couple of people who are decent at it, and a couple of people who are rusty. Because of this, we will be putting in a recreational team, which means no spiking.
If you have never attended HOPE Beach weekend it is an absolute blast and a major event in Ottawa. This is a great time to use some of that fitness we have worked on in the gym and put it to use.
I have created an EVENT for the team. I have a couple of people who have reached out to me and some still on the fence. Before I register for the team I need people to sign up and pay to guarantee a spot.
Monday
A) EMOM 12:
Even: Power Snatch x 3 Reps (Touch and Go)
Odd: Box Jump x 5 Reps
Ramp up the weight of the power snatch as you go. Do not sacrifice speed and explosive for weight.
B) 3 Sets:
20/15 Calorie Bike or Row
DBall Over Shoulder x Max Reps in :60sec
Rest 3 minutes between sets
Scale the bike calories if 20/15 takes longer than :45sec.
Tuesday
Wednesday
Thursday
Friday
Saturday