1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 21st 2013

February 20, 2013

After class, the best time!

Warm Up

Run/Row 800M

2 rounds of:

50 yds. Sled Push

5 Tire Flips


One Legged Squats (Pistol Squats)

*spend roughly 12 minutes reviewing exercises to promote a full range of motion in a pistol squat.  include stretches and drills, no more than 3-4 sets of 3-5 reps per leg.*


Working up to a heavy set of the following, minimum of 7 sets:

-2 Squat Cleans, break 1 minute

-3 Power Cleans, break 2 minutes

*you must power clean the same weight that you squat clean, only after the power cleans can you adjust weight*

Games Prep

6x400M Row with 1.30 sec. break

8x100M Row with 30 sec. break


5 Burpee Box Jumps on the minute every minute for 10 minutes, (30″/24″)

5 KB Snatches/Arm, 25yd OH Carry for 4 sets (32kg/24kg)


Weighted Pull-Ups, 5-5-5-5-5 (roughly 60-75% of 1RM)

Back Squats, 5-5-5-5-5 (roughly 60-75% of 1RM)

Alternating between the two, on the minute.  The remaining time in the minute is break and time to get set up for the next set.

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