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

Post results to comments or to the VKfit Facebook Page.

02/25/2013 Workout

Find max load for:

1 snatch
1 clean and jerk

Minimum of 5 attempts.

Compare to 02/09/2013 Workout

Post results to comments or to the VKfit Facebook Page.

02/22/2013 Workout

3 rounds of 3 x 3 rep bursts of:

Floor press
Power clean
Back squat

Post load used to comments or to the VKfit Facebook Page.

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

Post load used to comments or to the VKfit Facebook Page.

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.

Post load used (if applicable) and results to comments or to the VKfit Facebook Page.

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

Post location of hill/stair run and results to comments or to the VKfit Facebook Page.

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. 

Post load used to comments or to the VKfit Facebook Page.