500m Row

400m Run

3 times.

Then.

20 Deadlift   135#/95#    (Comp. 225#/155#)

20 Box Jumps  24"/20"

20 KB Push Jerk  2 @ 35#/2 @ 26#  ( Comp. 2 @ 53#/ 2 @ 35# )

3 times.

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  The first workout is designed to help you with your running form while fatigued.  Try and stay as relaxed as possible in your running gate as you go on your runs.  The more relaxed you are the easier it will be to maintain a longer, more fluid stride. The second workout will having you move a load both off the ground and overhead, sandwiching an explosive move to keep your heart rate at an elevated state. Keeping the KB's in the front rack position while resting will place a tremendous amount of pressure on your ribcage, thus make breathing a challenge.  Use your hips to make the KB's move easily off your shoulders so you can finish off the push jerk with less of a pressing motion.

NOTICE:  We are making great progress in the new facility. Here are some more pictures showing you where we are at in the process.  We hope to have a moving workout on Friday, so I'll keep you posted with what's going on in Thursday's post.  Stay tuned.