Thursday, Sept 1, 2011

A. Front Squats
Beginner: 5, 5, 5 @ 22x2, rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Work up to a 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 2 min

B. Push Press
Beginner: 5, 5, 5; rest 2 min
Intermediate: 2, 2, 2, 2; rest 2 min
Advanced: work to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min (NOTE: if you are training tomorrow, leave out the push press. Tomorrow we do clean and jerk).

C. 800 meter run for time. PLEASE POST RESULTS!!
Advanced folks who are training tomorrow, do 2 sets; rest 10 min between.

If you cannot fathom running 800 meters without stopping, do 600 or 400 meters.