Friday, December 2, 2011

Fun day Friday - More testing


We did more testing today with athletes that couldn't make it Thursday. For those of you who already tested, we will do "Goat Work" - The things that you suck at and you want to get better.

But here is a good start based on the testing:

Strength:
Weighted push ups
3 Sets of
Burn out in reps - Followed by 10 Box jumps
Rest 1 minute in between

Goat Killer:
Clean and Jerk - reverse pyramid
With minimal rest between bars
2 rounds of:
max lifts with 65
max lifts with 45
Max lifts with 35

Overtime:
Tabata KB swing/KB sit ups

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