Tuesday, 1/3/12

Kelsey: stepping it up to 20# wall balls

Warm-Up:
3 Rounds:
Sled Drag 40m
3 Box Jumps (increasing height)

Dynamic Warm-Up/Burg WU

Beginner Strength:
Deficit DL: Heavy set of 5 (add 5-10#)

Int/Advanced Strength:
ME Squat + bands: 1,1,1,1,1RM (all at or above 90%)
3 Position Clean (squat): 5 sets, as heavy as possible, perfect form. Rest 60s between.
Video Demo Here
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For Strength Bias--No metcon:
GHR's: 3 x 6-8
Sled Drag: 3 x 60m (30m out, 30m back)
12-15" Weighted Box Step Ups: 3 x 8-12*
*Using one leg, step onto a box. No pushing off with other leg! Finish all reps with each leg before switching.

MetCon:
3 RFT:
Row 400m
25 Wall Balls 20/10#
Run 400m