John – 2014

_________________________________________________________________________________________

A.
Every 2 minutes, for 12 minutes (6 sets):
Push Press x 2-3 reps

Coach Alex’s Notes:
Heavier than last week.

B.
“Fight Gone Bad!”

Three rounds of:
Wall-ball Shots, 20/14 pounds (reps)
Sumo Deadlift High-pull, 75/55 pounds (reps)
Box Jump, 20/14″ (reps)
Push Press, 75/55 pounds (reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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