15JUN10

Warm-Up: Standard

Practice: Push-Jerk 3 x 5 reps
Take the weight from the rack at chest level. We usually do shoulder press on Tuesdays but I want you to work on your speed and form with this lift. This will help you develop speed and confidence putting larger loads over your head. You should be push-jerking considerable more weight than you shoulder press for 5 reps. Initiate with a small hip dip, like your push press, and as that weight begins to move upwards rapidly get underneath it by going into a lunge. Stand the weight up before putting it back down to your chest - finish the movement!

Train:
"Fight Gone Bad" (the timing designed to replicate a MMA match)
3 x 5 minute rounds
Each round is broken into 5, 1 minute stations that you will rotate between each minute
At the end of the 5 minute round you get a 1 minute break. Then start all over
The 5 stations will be:
1. Wall-ball: 12 pound ball, 10 ft target. (Reps) 8 pound ball for females - hip crease below knees
2. Sumo dead lift high-pull: 75 pounds (Reps) 45 pound bar for females - mid shin to chin
3. Box Jump: 20" box (Reps) - full hip extension at the top
4. Push-press: 75 pounds (Reps) 45 pound bar for females - full elbow extension and active shoulders at the top
5. Side straddle hop (jumping jacks): for reps -your hands must touch thighs at the bottom and clap at the top
A time keeper is needed to yell rotate at each minute.
You get 1 point for each rep completed; so keep a running tally throughout the whole 5 minute round. Try to match your first round on the next two rounds. Work hard, push yourself, this is the last workout until next Monday!!!!
Comments: post your practice weights and your training score for each round
Post: stretch it out and congrats on finishing out the 8 week cycle strong.....now stay the hell out of the gym till Monday!!!