Friday 4/28

Honey Nut
Objective:  Work Capacity - 20

Warmup:  4 rounds
3x Clean Pulls
3x Power Clean
3x Squat Clean
200 meter run

Training:
1) 20 rounds - one every minute for 20 minutes
5x one arm swing left (35/20)
5x one arm swing right (35/20)
5x squat jumps
5x pushups

2) 4 rounds
5x Sandbag getup (80/60)
5x Ankle to bar
5x Russian Twist with plate (45/25)
5x Weighted situp (45/25)

3) 1 round
30 second Jane Fonda Complex
50x Shoulder handjobs (5/2.5)

Comments:
About 3 rounds in my athletes looked at me with that look that says
"really, Is this all you got?"


By round 15 they were singing a different song, the cumulative fatigue really starts to catch up with you.

Swing hard, swing fast, jump high, and get full range of motion on the pushups.  Sprint through the work and enjoy the rest.

Finish off the day with a little core work and some durability.  Don't skip the last part, it could be the most important.....