Friday Fun Run (Friday 12 June 2009)

Short sharp run today using the interval method again to get more bang for our buck.

For the Olympic work, perform a short warm-up of each lift type then perform just 3 sets of 2, working up to a max effort on the last set.

Buy In
Negative Muscle-Up x 15
Burg/BWLA warm-ups

Skill
Snatch 3x2
Clean and Jerk 3x2

Conditioning
3K track workout
Sprint 400m
Jog 200m
Sprint 400m
Jog 200m
Sprint 400m
Jog 200m
Sprint 400m
Jog 200m
Sprint 400m
Jog 200m

Followed by
3 rounds for time of
Sit-ups x 20
SuperMan x 20

Cash Out
hand stand practise

Post times and weights to Comments or your log.

Another reminder that we are closed next week for vacations.

Vires et Honestas