09 APR 10

Warrior Gym, 1500.

Warmup: Rotations, then:
3 rounds of-
10 Air Squats
10 Double Unders

Practice: Cleans (as in Full Squat)
3 @ 70% of 1RM (see 19 MAR)
3 @ 80% of 1RM (see 19 MAR)
3 @ 90% of 1RM (see 19 MAR)

Again, be smart and figure out your weights for each set before getting to the gym. Warmup smartly and focus on drilling down your technique.

Train: For Time:
50 x Burpee Box Jumps (24")

Instead of jumping up and clapping overhead, do a box jump. Height of box should be 24" or as close as you can get to it. Make sure you come to full hip extension either on top of the box or at a height taller than the box.
Time frame for this workout should be 4 to 6 minutes. If you aren't finished in 6 minutes, then stop.
Go to your happy place and keep chugging away at them. Try to keep breaks to a minimum.

Post: PNF, stretch, and roll.

APFT Folks: Do 4 sets of tabata pushups and situps THREE times during the day. Adjust the rest period between each session as necessary to fit them all in, but ideally give yourself four hours rest before training.