Wednesday, Nov 3, 2010

A.

Unbroken double unders x 2 sets

Rest 2 minutes between sets

If you do not have double unders work on them for one minute x 2 sets

Rest 2 minutes between sets

If you have some double unders, but they are not consistent, then do as many as possible in 1 minute. x 2 sets

Rest 2 minutes between sets

B.

As Fast As Possible - 110%

5 x cleans into thrusters 85 lbs/ 125 lbs (Touch and Go)Beginners - do a clean grip deadlift and then do a clean from the mid-thigh.

50 meter run (25 meters there and back)

Rest 3 minutes

7 sets

Make sure you go heavy enough on this!