Thursday, February 13, 2013

A. ADVANCED:
 AMRAP Push Jerk in 60 sec 105/145 lbs. You must clean the bar from the floor.
Rest 3 minutes.
4 sets

BEGINNER: 10 PUSH JERKS X 4 SETS; REST 2 MIN.

B.  2 Rounds for Time
     Double Unders x 35
     Push Ups x 15/20
     OH Stationary Lunges 25/45 lbs x 20

rest 10 minutes

repeat
    
INTERMEDIATE: Reduce double unders and push ups if necessary.  The movements do not need to be unbroken today. I would rather you keep the reps a bit higher and work on volume. Don't put too much emphasis on time.

 BEGINNERS:
Either 30 double under attempts or 70 single unders
rest 30 sec.
5 perfect push ups (whatever standard your coach sets for you)
Rest 30 sec.
OH Stationary Lunges x 10 (work on keeping arms locked out).
Rest 60 sec.
4 sets