04/17/2013 Workout

Find max load for the following:

3 snatches

Then 3 attempts each of as many unbroken reps of:

Thrusters @ 95 pounds
Power clean and jerk @ 135 pounds

04/16/2013 VKfit Class Workout

As many rounds as possible in 7 minutes of:

3 pull ups
6 toes to bar
9 MB chest passes


3 rounds for time of:

1 length of overhead lunging front kicks
1 length of goblet squat side kicks (left foot)
1 length of goblet squat side kicks (right foot)

Post load used, length distance, and results to comments or to the VKfit Facebook Page.

04/14/2013 Workout

Find max load for the following:

Back squat
Bench press

04/13/2013 Workout

Practice the following lifts:

Snatch
Thrusters @ 95 pounds
Power clean and jerk @ 135 pounds

04/09/2013 VKfit Class Workout

20 minutes of bagwork:

"Dizzy drills"
Lead, rear punches/rear knee combo

04/08/2013 Workout

Five attempts each to find max load of:

1 snatch
1 clean and jerk

Compare to 03/18/2013 Workout

04/02/2013 VKfit Class Workout

Three rounds for time of:

Right arm overhead lunge kicks
Right arm rack position squat right side kicks
Right arm rack position squat left side kicks
Left arm overhead lunge kicks
Left arm rack position squat right side kicks
Left arm rack position squat left side kicks

Post load used, distance covered, and results to comments or to the VKfit Facebook Page.