03/09/2013 Workout

Find max load for:

1 snatch pull, 1 power snatch, 1 hang squat snatch

1 power clean, 1 hand power clean, 1 push press, 1 push jerk right leg, 1 push jerk left leg

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03/08/2013 Workout

As many reps as possible in 7 minutes of:

10 uneven front squats
10 uneven back squats

Load 5 pounds more on one side while still in center of bar. Switch sides every 5 reps.

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03/07/2013 Workout

Seven rounds for time of:

1 snatch
9 pull ups

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03/05/2013 VKfit Class Workout

"Dizzy" bag drills
Plyo jumping drill
1,2, knee combo drill

03/04/2013 Workout

5 rounds for time of:

7 sumo deadlift-high pulls
7 push presses

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03/02/2013 Workout

Find max load for:

1 rack push press
1 rack push jerk

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03/01/2013 Workout

With a continuously running clock, on minute 1, do 1 pull up followed by 5 push ups.  On minute 2, do 2 pull ups followed by 5 push ups.  On minute 3, do 3 pull ups followed by 5 push ups.  Continue as long as you are able.  Score is last minute completed.

Post results to comments or to the VKfit Facebook Page.