12JUN10

Warm-Up:
30#/15# Dumbbells needed
15 R hand DB Swings
Run to opposite end of b-ball court with dumbell
15 L hand DB swings
Run to opp end of court
15 Goblet Squats
Run to opposite end
10 Ground to overheads with R hand (clean and jerk or snatch)
Run to opp end
10 Ground to overhead with L hand (clean and jerk or snatch)

Practice:
"Goat Day" Practice some you suck at from any of the 3 catagories of exercises. Gymnastics, Strengthening or Monostructural
3 x 10 or 3 x 5
When our weaknesses improves; our strengths get stronger

Train:
Burpee Box Jumps for highest score
From 0-1min complete 1 burpee box jumps (score = 1)
1-2min complete 2 burpee box jumps
2-3 complete 3 burpee box jumps
...........12-13min complete 13 burpee box jumps (score = 13)
and so on until you cannot complete the number of reps before that number shows up on the clock (ie between minuntes 14 and 15 you only complete 12 reps then your score is 14)
Burpee box jumps are just as they sound; chest to ground push back up and instead of jumping in the air and clapping your hands you will jump up onto box and complete a box jump. Box jump only counts if you get full hip extension at some point at the top...you know the drill
Comments: post your Goat and reps/weights and post your training score
Post: stretch it out guys; Sunday we are off so enjoy it