06.18.2007 - Weight Room - Akil, Andrew, Conrad, Jack, Javi, Jon W, Matt, Obaro

Workout: A Day With Lots of Jumping (from GymJones.com)

Warm-up:
Throw medicine balls (brief) (Optional)


1. Circuit
3x20 Switch Step @ 10” box
3x10 Jump Squat
3x10 Tuck Jump
3x30 Switch Step + Hop @ 10” box (5x Switch Step + 1x Hop, done 6 times per set)

2. Complex of Hang Clean + Front Squat + Jerk
2 (5/5/3 @ 75#) 40% of 185
2 (4/4/3 @ 95#) 50% of 185
2 (3/3/3 @ 115#) 60% of 185
Emphasize speed on Clean, and Jerk, Front Squat at normal speed
First set looks like: 5x Clean + 5x Front Squat + 3x Jerk

3. Snatch Progression
3x3 @ 50% 1RM
3x3 @ 60% 1RM
3x3 @ 70% 1RM
3x2 @ 80% 1RM

4. Circuit
5x KB Clean @ 2x 70# +
One minute AirDyne
Rest 2 minutes
Three rounds


5. Abs (Group 1)
100 crunches
200 flutter kicks
20 each side hurdle reaches
100 bicycles
100 crunches
1:30 plank hold
1 minute hanging knee raise hold
30 each side side situps

5. Abs (Group 2) they did some exclusive shit that Jack's gonna explain to us tomorrow, sounds exciting