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Monday, 06.23.14

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Scary thought

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 1, 1, 1, 1, 1 (start your first set at 75-80% of 1RM) Press 5 RM

Conditioning

Complete 5 rounds: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps Dynamic Push Ups - 12 reps Sprint 100 meters

Sunday 6.22.14

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A. 5 Minutes of Double Under Practice B. 10 minutes to build to a heavy set of the complex Hang Power Clean + Jerk (3+1) C. "The Ghost" 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-under reps completed.