Wednesday, June 20, 2012



Katie and Jeff doing 1 arm bridge push-ups

A. Split Jerks
Beginners: Just work on the technical elements of the jerk for 20 minutes.
Intermediate: 2, 2, 2, 2
Advanced: Go to a 1RM, take 30 lbs off and do 2 reps x 2 sets. DON'T BE GREEDY. IF YOUR FORM IS LESS THAN STELLAR, DON'T GO UP IN WEIGHT! IF YOU PRESS OUT, THAT IS A FAIL.

B.  3 Rounds for Time
      10 burpees
      20 Box Jumps 20/24"

      rest 5 min.

C. 3 Rounds for Time
      15 push-ups
     20 KB Swings 50/70 lbs