2011-01-21

FRIDAY WORKOUT

SKILL PRACTICE:
Clean Technical Work - Burgener Warm Up X3 Reps Of Each Skill                                                              (Keep the weight light and really perfect each phase of the movement)

STRENGTH WORK:
Back Squat (No Box)
5-3-2-1-5-3-2-1
* Use the first four sets as a build up and then get after it on the last four sets! *

CONDITIONING TEST:
50/100 Burpee Test
* No cutoff time... This is for your and my benefit in order to check your fitness level and your ability to mentally fight through physical pain *
GOALS:
50 Burpees 3-5 Mins
100 Burpees 6-8 Mins

Post Loads and Time to Comments

1 comment:

VanBeek Fitness said...

Small class... Come on people get in here!!

Back Squat... 1RM
1. Carrie - 186# - New PR by 5#!
2. Roger - 190# - Heaviest done in probably a year!
3. Carolyn - 120# (Buffalo Bar) - Tied her PR
4. Megan - 120#

50 Burpees
1. Carrie - 3:10
2. Carolyn - 4:34
3. Megan - 4:48
4. Roger - 5:35