Monday August 30, 2010

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1:
NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time.
VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1.  Add 2-3% from last week

*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.

Part 2:
For Time:

• 20 Kettlebell Swings
• 20 Overhead Squat @ 45% 1RM (55% 5RM)
• Run 100m
• 15 Kettlebell Swings
• 15 Overhead Squat
• Run 100m
• 10 Kettlebell Swings
• 10 Overhead Squat
• Run 100m