02/27/2013 Workout

Find max loads for:

1 shoulder press
1 split shoulder press, right foot
1 split shoulder press, left foot
3 push presses

Compare to 02/04/2013 Workout

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02/25/2013 Workout

Find max load for:

1 snatch
1 clean and jerk

Minimum of 5 attempts.

Compare to 02/09/2013 Workout

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02/22/2013 Workout

3 rounds of 3 x 3 rep bursts of:

Floor press
Power clean
Back squat

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02/20/2013 Workout

5 rounds to find max load of:

Power snatch
Hang squat snatch
Overhead squat

Then 5 rounds to find max load of:

Power clean
Hang squat clean
Split jerk, right leg
Split jerk, left leg

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02/19/2013 VKfit Class Workout

3 rounds of as many reps as possible of:

1 arm alternating plyo pushup on medicine ball
Supine ring pull ups

Use weighted vest if necessary.

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02/16/2013 Workout

Hill/stair run (going up and down) for time.

Then as many wall or fence climbs as possible in 3 minutes.

Compare to 04/14/2012 Workout

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02/15/2013 Workout

Complete 3 rounds of 3 sets of:

1-3 bench/floor presses
1-3 power cleans

Use a load where the bar is able to be accelerated for 1-3 reps, then rest 30-60 seconds before doing sets 2 and 3. 

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02/13/2013 Workout

For max load:

3 x 5 snatch grip deadlift
3 x 5 snatch grip push press

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02/12/2013 VKfit Workout

20 seconds on, 10 seconds rest, of the following:

Left, right, knee combo on heavy bag
Bag jump step outs
Medicine ball burpee throws
Medicine ball goblet squat kicks

3 rounds total with 2 minutes rest between rounds.  1 point per rep.

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02/09/2013 Workout

Find max load for:

1 clean and jerk

Minimum of 5 attempts.

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02/06/2013 Workout

Do the following in 10 seconds:

3 slapping push ups
3 clapping pull ups

Rest 35 seconds.  Repeat for 30 minutes, or until you can no longer do the workout in the 10 seconds.  Your score is the minute you stop.

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02/05/2013 VKfit Class Workout

For time, 3 reps each of:

Double plyo jump drills
Medicine ball rotations
Medicine ball burpees

Do each rep as quickly and as explosively as possible.  Do 3 rounds.

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02/04/2013 Workout

Find max load for:

1 shoulder press
3 push presses

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02/02/2013 Workout

Find max load for the following:

3 power cleans
3 front squats
3 back squats
3 floor presses
3 bent-over rows

Load must be moved as quickly and as explosively as possible. Do at least 5 rounds.

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