2014-02-03

MONDAY WORKOUT

Lifting!!!!!!

POWER:
3RM Squat Clean Thruster
(Drop after each rep and slowly count to 10 and then do the next rep, then 10 more seconds and finish the final rep...  Repeat this pattern for ALL SETS)

If you have a PUSH PRESS/THRUSTER MAX then aim for around 90-95% of it by the final few sets...

20 minutes to get as high of a load as you can...

WORKOUT:
60 seconds of MAX REP Box Jumps (24"/20")(Work on trying to rebound off the floor)
60 seconds of REST (Transition to next station)
60 seconds of MAX REP Med Ball Slams (30-35#/20-25#)
60 seconds of REST (Transition to next station)
60 seconds of MAX CALORIES On The Rower (Sprint!)
60 seconds of REST (Transition to next station)
60 seconds of MAX REP Burpee Jumping Bar Muscle Up
(Men - Eye height or higher, Women - Chest height or higher)

We will do waves of FOUR ATHLETES at a time with FOUR MORE athletes jumping in every 60 seconds until everyone is going...

Everyone will do Burpee jumping barbell muscle ups on this one... We will have barbells set up in every squat rack so you will have several heights to pick from...

This is just ONE TIME THROUGH so sprint hard!!

POST YOUR BEST THRUSTER LOAD AND TOTAL REPS FOR THE WORKOUT TO COMMENTS


9 comments:

Nick Lurz said...

125#
75

Jordan said...

205# x3
215# x1

111 total (50# ball)

Colin McDermott said...

205#
225#x1 (PR)
90 reps (50# ball)

Grace Carodan said...

#120, 58 total reps

Sharon said...

85# x 3, 95# x 2
63 reps

Emilie Goldsberry said...

113#
94 reps (30# med ball)

Carolyn said...

70#,59 reps w/14" box, 25# med ball

Brianne Kemp said...

113#
68 reps (35# med ball)

dani b. said...

73 Reps;35# med ball.