January 30, 2014
THE WILD BUNCH BROKE OUT OF THE KID’S ROOM!
5 Squat Cleans
10 Squat Cleans
15 Squat Cleans
20 Squat Cleans
Supplemental Performance Training:
KB Pause Swings
Four sets x 15 reps @ 70/53
*Pause at the top of the swing for a 2 count. In order to obtain this you must lock out elbows and have the KB perfectly vertical. We must obtain this position for competition.
Air Dyne or Assault Bikes
30 seconds max effort & 30 seconds of rest for 10 minutes