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Friday, 4 May, 2012

Warm-up: 400 Meter run 50-40-30-20-10 Single Unders 2-4-6-8 Dumbbell Snatch Workout: Complete as many rounds as possible in 10 minutes of: 185 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent Post rounds completed to comments. Powerlifting: A. Snatch – 1.1. x 4 Sets; Rest 3:00 B. Hang Power Clean – Build to a tough single […]

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Monday, 23 April, 2012

Warm-up: 250 Meter row 2 Rounds: 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. 5 TnG Hang Power Clean + 1 Thruster -Spend 10 Minutes working up to the heaviest possible single. B. 21-18-15-12-9-6-3 rep rounds for time: Unbroken Kettlebell swings, 32/24 Kilograms Unbroken abmat sit ups Powerlifting: A1. Front Squat 5 x 4-5 reps

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