07/23/2013 VKfit Class Workout

Partner workout, three rounds alternating for time of:

20 lead, cross, knee
10 bag jumps with MB

07/22/2013 Workout

Find max load for:

1 hang snatch


1 squat clean and jerk
1 hang squat clean and jerk with opposite leg

07/20/2013 Workout

3 rounds of as many reps as possible at bodyweight of:

1 minute bench press
1 minute bent over rows

Rest as needed between rounds.

07/19/2013 Workout

As many reps as possible at 70% bodyweight of:

3 minutes of back squats
2 minutes of hang cleans
1 minute of push presses

07/17/2013 Workout

Find max load for the following snatch complex:

1 power snatch
1 hang snatch
1 high hang snatch

Then 3 rounds of max unbroken reps of thrusters at 70% of max load.

07/16/2013 VKfit Class Workout

Partner workout for time:

1 round each of side kick/wheel kick drills
Broad jumps down driveway
Kneeling MB chest passes

Add the number of broad jumps needed to cover the distance and do that number of MB chest passes.

07/12/2013 Workout

Find max load for:

1 snatch
1 clean and jerk