04/27/2013 Workout

Find max load for 5 rounds of the following progression:

Power clean
Front squat
Push jerk
Back squat
Rack jerk

04/25/2013 Workout

As many rounds as possible in 7 minutes of:

3 C2B pull ups
6 toes to bar
9 dumbbell push presses

04/24/2013 Workout

Practice the following:

Hang snatch
Clean and Jerk @ 135 pounds
Thruster @ 95 pounds

04/23/2013 VKfit Class Workout

20 minutes of bagwork:

Jumping defensive side kick + side kick from lunge position
Lead punch + Superman punch from lunge position
Burpee rear kicks

04/21/2013 Workout

With as few breaks as possible, 5 rounds of:

5 push presses @ 135 pounds
5 power cleans @ 135 pounds

04/20/2013 Workout

Find max load of:

1 front squat

Then 3 rounds of:

5 max load dumbbell bench presses
Unbroken chest to bar pull ups

04/19/2013 Workout

Practice holding bottom position of overhead squat.