Tuesday, March 8, 2011

A. Advanced: cleans - in 15 min go for a 1 RM
Intermediate: cleans 2, 2, 2, 2, @ 90-95% 1RM; rest 2 min
Beginner: either cleans or hang power cleans 5, 5, 5; rest 2 min

B. pull-ups (static)
Advanced: weighted - 2-3 reps x 5 sets; rest 2 min
Intermediate: 1-4 reps x 5 sets; rest 60 sec
Beginner: 1 negative x 5 sets; rest 60 sec.

C. Row 500 meters
30 box jumps 24"
30 OHS 65/95 lbs
FOR TIME