Wednesday, August 29, 2012



Spend 20 minutes on Shoulders/Ankles/Hips

Spend 5 minutes on Tall Cleans with empty bar.  High hang position, dip straight down a few inches exactly as in the push press (no forward lean), drive up & slightly back, then shrug and drop quickly to catch bar on shoulders in full depth front squat.  Do not pull with arms, spin elbows as fast as possible while dropping under. 

Team Conditioning

Teams of 2 or more.  Conga Line.  1st team member completes task, then moves on to next task, 2nd team member starts, and so on until last team member finishes last task:

Row 500m
50 Wall Ball (20/14)
50 Push Press (75/55)
50 Box Jump (24"/20")
25 Pull-ups 

Recommended Reading: The Art and Science of Low Carbohydrate Performance, by Jeffrey Volek & Stephen Phinney. 

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