Monday March 14, 2011

Workout of the Day

In ten minutes, find your 3-rep max clean and jerk.
- Weight must travel from ground to overhead – full standing position and head through - You must complete the 3 lifts for your 3-RM within 40 seconds.

And then, rest exactly 3 minutes before:

For Max Reps:
4-Minutes of Rowing (for calories)
Rest 60 seconds
3-Minutes of Kettlebell Swings
(Men – Adv= 55 lbs, Int= 35lbs; Women – Adv=35lbs , Int= 25lbs)
Rest 60 seconds
2-Minutes of Back Squat
(Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
1-Minute of Shoulder to Overhead (Push Press/Jerk)
(Men – Adv=95 lbs, Int=75 lbs; Women – Adv=65 lbs, Int=55 lbs)