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Sunday 10/27/13

Strength:

  •  Split Jerks 6 x 3- Focus on SPEED!  Don't worry about how much, but rather how fast you can drive yourself under the bar.  This is out of the racks or off the blocks.
  • Front Rack Double Bell Step ups (no more than 20" box) 5 x 5/5

MetCon:

  •  For Time:  You choose your own order and can partition any way.
  • DU's x 150 (300 singles)
  • Sit-ups x 100
  • KB Swings (32/24, 24/20) x 75
  • Hand Release Push-ups x 50
  • Empty Bar Thrusters x 25
  • Row x 1000m

Auxiliary:

  • HS Shoulder touches 3 x 10
  • Practice handstand walks x 10 min.

 

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