Monday 1/11/10

Work Capacity today gang.

Enjoy!

Warm Up/Stretch

Pull Ups -
Do 1 pull up and recover for :15 X 10 - no assist

Barbell Complex - this is not timed, yet only take rest when you absolutely have to.
Men's load @ 75#. Women's load @ 45

Complete 5 rounds of the following:

• Row X 6
  
• Hang Power Clean X 6
  
• Front Squat X 6
  
• Push Press X 6
  
• Back Squat X 6
• Rest 1:00 - do Yogi Squat, into Down Dog, into Pigeon Lunge during rest period. Hold each pose about :15 each

Sandbag Complex - this is not timed, yet only take rest when you absolutely have to.
Use a 30#-60# sandbag

Complete 10 rounds of the following:

• Get Up
• Squat
• Lunge (one rep on each leg)
• Squat
• Bag to ground and pick up
• Get Down
• Sit up X 10 - hold the sandbag with arms extended. If it's too heavy, jettison the bag.