Wednesday, Nov 3, 2010

A.
Unbroken double unders x 2 sets
Rest 2 minutes between sets

If you do not have double unders work on them for one minute x 2 sets
Rest 2 minutes between sets

If you have some double unders, but they are not consistent, then do as many as possible in 1 minute. x 2 sets
Rest 2 minutes between sets

B.
As Fast As Possible - 110%
5 x cleans into thrusters 85 lbs/ 125 lbs (Touch and Go)Beginners - do a clean grip deadlift and then do a clean from the mid-thigh.
50 meter run (25 meters there and back)
Rest 3 minutes
7 sets

Make sure you go heavy enough on this!