Wednesday 12/23/09

Time: 6:30 p.m.

Skill work:
Plyometrics


Shoulder Press
5 x 3

Compare to 12/12/09.

10 Down-backs, starting every :45

Saturday 12/12/09

Time: 7:00 a.m.


Skill work:
Kipping Pull-ups


Shoulder Press
5 x 5

Compare to 12/03/09.


10 minute AMRAP of:
10 Power Cleans (50% of max)
10 Burpees

Thursday 12/03/09

Time: 8:30 p.m.

Skill work:
Plyometrics


Shoulder Press
5 x 5

Compare to 09/30/09.


8 minute AMRAP of:
50 ft. Overhead Walking Lunges, 45#/25# (bumper plate)
10 Burpees

Compare to 10/26/09.

Wednesday 09/30/09

Time: 8:40 p.m.

Skill Work (as part of warm-up)
Sumo Deadlift High Pull (SDHP)
Box Jump/Step-up


Shoulder Press
5 x 5

Compare to 09/23/09.


5 rounds for time of:
10 SDHP, 75#/55#
10 Push-ups
10 Box Jumps, 24"/18"

Don't be concerned with the loads and heights posted for the SDHPs and the box jumps. Those are goals for the future - we'll discuss those loads and heights as well as scaling during class.