Saturday, December 19, 2009

Workout of the Day
A.
Take 15-20 minutes and find today’s 1-RM Clean and Jerk.

B.
For time:
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row

Workout of the Day
A.
Four sets of:
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Dumbbell Push Press x 10-12 reps
Rest 45 seconds
Lateral Lunge x 5-7 reps each leg
Rest 45 seconds
Partnered Leg Toss x 10-20 reps
Rest 45 seconds

B.
Four sets of:
Burpees x 10 reps
200 Meter Run
Rest 60 seconds

Workout of the Day
A.
Three sets of:
Deadlift x 5 reps
(work heavy, but not max effort)
Rest 10 seconds
Tall Box Jump x 1.1.1.1.1
(rest 5-10 seconds between jumps – goal is height)
Rest 3 minutes

B.
Take 10-12 minutes to build to 85-90% of your 1-RM Clean & Jerk.

C.
Complete as many reps as possible in 3 minutes of:
155/105 lb Clean & Jerk
(treat these as ground to overhead anyhow – power clean and jerk is fine)

D.
Three attempts at:
Handstand Walk x Max Distance
Rest as needed