Saturday, November 4 2017

Strength Focus
Clean and Jerk
Every 2 minutes, for 20 minutes (10 sets):
Sets 1-2, 3 reps @ 60%
Sets 3-4, 2 reps @ 70%
Sets 5-6, 1 rep @ 80%
Sets 7-8, 1 rep @ 85+%
Sets 9-10, 1 rep @ 85+%

Farmers Carry
6 Rounds
100' with 100 /75lb DB's
Rest as needed between sets

Gymnastics Focus
Tabata
Hallow Hold and Flutter Kicks
20 seconds Hallow Hold
10 second rest
20 second Flutter Kicks
10 second rest
8 Rounds.

Cardio and Endurance Focus
3 Rounds
1:30 Minute Run
30 second rest
Rest 2 Minutes after 3 rounds and complete that 2 more times for a total of 9 running sets.