1 squat clean + 1 front squat + 1 thruster
Then, 5 rounds of:
9 floor presses @ body weight + 10 lbs
Supine ring pull ups w/ 25 lbs for max reps
Post loads used and total supine RPUs to comments or to the VKfit Facebook Page.
links
Friday, January 25, 2013
01/25/2013 Workout
Find max load for:
1 squat clean + 1 front squat + 1 thruster
Then, 5 rounds of:
9 floor presses @ body weight + 10 lbs
Supine ring pull ups w/ 25 lbs for max reps
Post loads used and total supine RPUs to comments or to the VKfit Facebook Page.
1 squat clean + 1 front squat + 1 thruster
Then, 5 rounds of:
9 floor presses @ body weight + 10 lbs
Supine ring pull ups w/ 25 lbs for max reps
Post loads used and total supine RPUs to comments or to the VKfit Facebook Page.
Wednesday, January 23, 2013
01/23/2013 Workout
30 rounds for time of:
Push up
Right arm row
Push up
Left arm row
Squat clean
Thruster
Use a load that is approximately 20-25% of your bodyweight.
Compare to 04/22/2011 Workout
Post load used and results to comments or to the VKfit Facebook Page.
Push up
Right arm row
Push up
Left arm row
Squat clean
Thruster
Use a load that is approximately 20-25% of your bodyweight.
Compare to 04/22/2011 Workout
Post load used and results to comments or to the VKfit Facebook Page.
Tuesday, January 8, 2013
01/08/2012 VKfit Class Workout
As many reps as possible of the following:
Pull ups for 1 minute
Push ups for 1 minute
Squats for 1 minute
Rest for 3 minutes, then as many reps as possible of the following:
1-2 punch, knee combo on heavy bag for 2 minutes
Rest for 2 minutes, then as many reps as possible of the following:
Broad jump over bags and step out for 2 minutes
Post results to comments or to the VKfit Facebook Page.
Pull ups for 1 minute
Push ups for 1 minute
Squats for 1 minute
Rest for 3 minutes, then as many reps as possible of the following:
1-2 punch, knee combo on heavy bag for 2 minutes
Rest for 2 minutes, then as many reps as possible of the following:
Broad jump over bags and step out for 2 minutes
Post results to comments or to the VKfit Facebook Page.
Sunday, January 6, 2013
01/07/2013 Workout
Take 15 minutes each to find max load for the following sequence:
1 power clean
1 hang power clean
1 squat clean
1 push press
1 push jerk, right leg forward
1 push jerk, left leg forward
Then take 15 minutes each to find max load for the following sequence:
1 power snatch
1 hang squat snatch
1 overhead squat
Post results to comments or to the VKfit Facebook Page.
1 power clean
1 hang power clean
1 squat clean
1 push press
1 push jerk, right leg forward
1 push jerk, left leg forward
Then take 15 minutes each to find max load for the following sequence:
1 power snatch
1 hang squat snatch
1 overhead squat
Post results to comments or to the VKfit Facebook Page.
Thursday, November 29, 2012
11/29/2012 Workout
Take 15 minutes each to find max load for:
Hang squat snatch
Hang squat clean and jerk
Post results to comments or to the VKfit Facebook Page.
Hang squat snatch
Hang squat clean and jerk
Post results to comments or to the VKfit Facebook Page.
11/27/2012 VKfit Class Workout
Three rounds for as many reps as possible of:
MB push ups to frog squat
Squat kicks with 25 pound plate
Overhead jumping lunges with 25 pound plate
Step-out jumps over the bag
30 seconds at each station with a continuously running clock. 2 minutes of rest in between each round.
Post results to comments or to the VKfit Facebook Page.
MB push ups to frog squat
Squat kicks with 25 pound plate
Overhead jumping lunges with 25 pound plate
Step-out jumps over the bag
30 seconds at each station with a continuously running clock. 2 minutes of rest in between each round.
Post results to comments or to the VKfit Facebook Page.
Monday, November 26, 2012
11/26/2012 Workout
For max load:
1 overhead squat
1 shoulder press
1 front squat
1 back squat
1 deadlift
Post results to comments or to the VKfit Facebook Page.
1 overhead squat
1 shoulder press
1 front squat
1 back squat
1 deadlift
Post results to comments or to the VKfit Facebook Page.
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