01/22/12

Part II.

Part I.

Take 15 minutes to complete the following strength/skill work:

5 – 4 – 3 – 2 – 1

Power Snatches

Overhead Squats

For these 5 sets complete a power snatch and then an overhead squat for each rep. Your first 2 sets (5 and 4 reps) should be relatively light. The last 3 sets (3, 2 and 1) should be progressively heavier. Work with loads you can handle with excellent form – no “press outs” on the snatch and solid, full-depth, well balanced overhead squats.

Part II.

With a partner :

4 minutes max Plate Burpees (35lbs./45lbs.)

4 minutes max Ring Rows

3 minutes max Plate Burpees

3 minutes max Ring Rows

2 minute max Plate Burpees

2 minute max Ring Rows

1 minute max Plate Burpees

1 minute max Ring Rows

Here is the deal.

Partners will begin by alternate performing Plate Burpees for 4 minutes. Each partner must do at least 5 Plate Burpees during their turn but no more than 10. While your partner does plate burpees you must perform an equal number of No Hand Push-ups while you “rest.”

Same thing with Ring Rows.

Each partner must do at least 5 Ring Rows during their turn but no more than 10. While your partner does Ring Rows you must perform an equal number of Air Squats while you “rest.”

Make sure to complete full range of motion on your Ring Rows – keep your body planked, hit full extension at the bottom and then row until your chest reaches the bottom of the rings. If you are not achieving this ROM you should slow down and recover more, do less reps, or scale the movement!!

Team Score = total Plate Burpees + total Ring Rows.

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