Tuesday February 10th, 2014

Today's focus is power-endurance. We are going to start off with cleans at comp. weight to -2kg. Doing 2 min of cleans we are going to follow it with 1 min of double bell front squats. We will do 4 rounds. Then  a 10-1 ladder of Wall shots, straight leg sit ups, dive-bomber push-ups and single arm rows. 

Warm-up: 15min

SSP: 5 min

Kettlebell Sport: 

2 Minutes of cleans + 1 minute of double bell front squat. Use -2kg bell up to comp. weight. Rest 2 minutes between sets.Do 4 rounds and get as many reps as possible.

Then 

10-1 ladder of Wall shots, Straight leg sit ups, dive-bomber push-ups, and single arm rows. 

Then 

Stretch