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Fall into Strength 12/17/14

IMG_1173

Warm-up:
3-5 minute of easy row/run, air dyne
3 rds
5 goblet squat W/ 3 sec hold at bottom
10 squat jumps
15 Jumping Pull-ups

Beginner Strength:
8x Complex
1 muscle clean from high hang
1 hang clean
1 Power Clean
90 sec rest

Advanced Strength:
8 rds
5 Back Squat
60 sec rest
2 Power Clean
60 sec Rest
-Advanced athletes are allowed to go for a few heavier singles if they’re feeling good.

Conditioning:
10-9-8-7-6-5-6-7-8-9-10
Kb Swing (70/44)
TTB
*ever other minute, 7 burpees

 

December 16, 2014 | News | 0

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