Day 2... If you wanna get fast

w/u - crossfit warm-up x 3
Burgener w/u with pvc

Practice gymnastics skills: L-sit, lever, hspu, plank

WOD: 3 rounds, 2 minute rest b/w rounds
100 yards
rest 30s
80 yards
rest 30s
60 yards
rest 30s
40 yards
rest 30s
20 yards
rest 30s
10 yards

Day 1... If you wanna get strong.

W/U - Double Under Practice
(if you have been at this diligently, double unders that is, You should be a jump roping fool)

Burgener Warm Up with PVC

WOD
Squat Clean
1-1-1-1-1
Front Squat
5-5-3-3-2
Push Press
3-3-3-3-3

Rest 3 minutes or less between efforts.
After final set of push press, rest 6 minutes... then

50 burpees for time.


*we eliminate the strength of the legs in the first portion of the workout to make the push press that much more difficult for the shoulders. Also, this requires one to be EFFICIENT in the movement to move maximum loads.

Eat well and get rest.

Rest Day...for some.

Three Elements of Work Capacity:

1. Capacity- The total amount of energy available to perform work.
2. Power- Amount of energy that can be produced per unit of time.
3. Efficiency- Optimal use of the energy available.


The Formula:

W(work) = [F(force) * D(distance)]/Time


Whats it all mean?

The maximum amount of work a person can do during a physical activity, as a function of intensity and duration of workload AND the ability to tolerate a high workload and recover sufficiently for the next workload (workout).

Day 3

Burgener w/u

Snatch 1-1-1-1-1

5 rounds for time
Run 400m
Dead lift body weight 15 reps.

*post weight used for dead lift and time to comments

C/D - Handstand practice

Day 2

Burgener warm up

Hang Clean 2-2-2-2-2

Weighted Pull-ups 3-3-3-3-max reps 1 set unweighted

Bench Press 5-5-3-3

Ring Dips max reps 3 sets, 2 min rest b/w sets