Monday December 17th, 2012

Level 1:

A. Clean Grip DL; build to a tough 3 TnG

B. Dip or push-up progressions. Spend time here accumulating 40 reps of difficult pressing. 

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5 sets for total reps:
20 seconds max reps KBS 55# /35#
20 seconds max reps burpees
20 seconds max calories airdyne

Rest 5 min between sets. 

Level 2:

A. Clean grip DL; build to a tough 3 TnG -  must be TnG. Build quickly.
B. Weighted dip; 5, 5, 5; rest 2 min
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5 sets for total reps:
20 seconds max reps KBS 70# / 45#
20 seconds max reps burpees
20 seconds max calories airdyne

Rest 5 min between sets.