Strength and Conditioning Wednesday 7-7-2010

“You cannot just tell people you’re committed. You cannot just say you’re dedicated. You cannot simply talk about your strength, your grit, your perseverance. You have to prove it…” Lance Armstrong

Solo Session
Dynamic Warm-up
Then:
5×20 KB Snatch
Then:
3×6/8 Barbell Front Squat +
3×20 Body weight Squat
Then:
3×6/8 Barbell Back Squat +
3×20 Plyometrics Box/Bench Jumps
Then:
3×40 2x24kg Steps ups
Then:
Cool down

Evening Group Session
Dynamic Warm-up
Then:
KB Swings +
KB Jerks (L+R) +
KB Overhead Squats +
KB High Pulls
3 rounds 60 secs per exercise
Rest 60 secs in between rounds
Then:
KB Bent Over Rows (L+R) +
KB Renegade Rows +
Bottoms-up KB Plank – Knee to elbows
3 rounds 60 secs per exercise
Rest 60 secs in between rounds
Then:
KB Russian Twists +
Yanda Sit-ups +
Plank Hold
2 rounds 60 secs per exercise
No rest
Then:
Cool down