Thursday, 3/1/12

Don't ask...

Warm-Up:
Dynamic Warm-Up/Burg WU

Box Jump:
Work up to a "near max" jump holding 35/20# dumbbells

Beginner Strength:
Press: 2 x 5, 1 x 5+ (add 2.5#)

Int/Advanced Strength:
Press 1RM
Strict Pull-ups: 3 x 4-6
JM Press: 2 x 4-6
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Strength Bias (no metcon):
JM Press: 2 more sets
Rear Delt Flies: 3 x 8-12
Band Tricep Pressdowns: 3 x 6-8
Abs: Something weighted or heavy/hard

MetCon:
For Time:
21, 15, 9 reps:
Power Clean 135/95#
Ring Dips
Abmat Sit-ups with 35/20# DB on chest