Wednesday Oct 16th:
Strength:
Power clean
2-2-2-2-2-2-2http://www.youtube.com/watch?v=ZVpsiAtVx7s
Rest 5-10 minutes
-then-
21-15-9
Push jerk (135/95) (115/75) (95/65)
burpeesToes to bar (Scale to Knee Raises)
Rest 5 minutes
-cashout-
3 sets max reps ring dips
(use bands if necessary but still determine max set of ring dips)
Warm-up
500 m row / 400 m run
10 Walking Lunges
10 GHD or Ab-Mat Situps
10 Toes to Bar
10 burpees
10 pass throughs
Burgner Warmup
10 Power clean
10 Push Jerk
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