1-16-13

Weightlifting

Back Squat – 75% – 5 x 5
Block Clean (knee) – 70% – 5 x 3
Clean Pull – 90% (of clean) 4 x 3
SLDL – 60% (of back squat) 3 x 5

Conditioning

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wallball Shots: 20/14, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 (Reps)
Row: (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.