Friday, 3/30/12

Bands down muscle-ups:

Great for developing explosive MU strength...
And a flawless wedgie

Warm-Up:
Box Jumps: Work up to 5 x 1 at around 90%
Sled Drags: 3-4 x 40-60m

Dynamic Warm-Up/Burg WU

Beginner Strength:
Squat: 2 x 5, 1 x 5+
Abs

Int/Advanced Strength:
*The strength and metcon should take less than 45 mins combined*
DE Box Squats: 12 x 2, 50% + bands
Optional: Speed DL: 8 x 1, 60% + bands
Wide Stance Good Mornings: 3 x 3-5
Wall Balls: 3 x max unbroken reps, rest 1 min between

MetCon:
21, 15, 9 reps for time:
KB Swings 70/45#
Thrusters 95/65#