Call Us: (239) 207-2533

Friday

Friday
19
Oct

10-20-17

Warm Up:

3 rounds:
200 meter run- Easy/Medium/Hard
7 Walk Outs each with a Push Up at the bottom and an Air Squat at the top
5 Broad Jumps


Training:
A: Segmented Clean Grip Dead Lift 3, 3, 3, 3; rest 2 minutes b/t sets. Stops at 4", knees and mid thigh.
B: Clean Pull + Clean High Pull; rest 1 minute X 4 sets.
C: Power Clean Technique Work- 7 minutes
+
4 sets:
8 Power Cleans
10 Med Ball Sit Up w/Russian Twist
5 Box Jump Overs-tough height
Row 10 Calories
rest 90 seconds b/t sets- pace to be moving non-stop

 

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