General Fitness Tuesday 9-22-15

Prep Work
400M Run
2X20 Banded Pull aparts
2X10 Bottom up KB Press 35/26

2 Min of
10 Alternating jumping lunges
5 Explosive push ups (clapping if possible)


5X3 strict press+Max push press (Cap at 12 reps)
Build up in weight
Rest 2 min between sets

Power cleans (155/115)
Burpees over the bar

Optional Conditioning (Best performed in separate training session, if you are interested in signing up for a competition in the future you will need to know how to grind. This will help not only with the physical capacity but also the mental aspect.)
24 min of rowing
****Goal should be to keep within 5 seconds per 500M of last weeks 12 min session

Cool Down
Post results


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s