Friday, December 30, 2011

A. Press
Beginners: 5, 5, 5 @ 12x1; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Power Clean and Jerk/push press x 7 reps 105/145 lbs
KB Swing x 10 reps 50/70 lbs
Burpees x 10 reps
5 sets
Rest 5 min.