4/18/13

Ssp

warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
strength
2 rep max clean
2 rep max jerk
skill
overhead squats 4x4 @60% of 1rm
spd
100m @75, 85, 100, 90, 90%, rest as much as needed

Bcc

warmup circuit - 30m passes, 2times through
hi knee
butt kick
shuffle
carioca
skip
backpeddle
strength
Clean cluster 2-2-2 rest 30 seconds between 2's, rest 2 min btwn each cluster, x3 clusters
jerk - establish a heavy set of two
overhead squats 4x5, rest 1 min btwn sets
spd
100m x5, rest 2 min btwn runs, keep times within 1 sec of the previous
wod 3-6-9-12-15-18
lunge each side holding 5's,10,15,20,25,30's
Sit-up holding 20/10 lb medball