• KB Swing, Pull up, Sit up
    April 25, 2012 by

    Weightlifting: Jerk from rack/blocks
    Advanced, Build up to last CJ record
    Beginners-Intermediate, Technique work with coach

    Conditioning:
    Beginners-Intermediate,
    12, 9, 6, 3 reps of:
    KB Swing (53/35)
    Pull Ups
    Anchored Sit Ups, chest to quad x2

    Advanced
    12, 9, 6, 3 reps of:
    KB Swing (70/53)
    CTB Pull Ups
    GHD Sit Ups

    Accessory:
    Beginners-Intermediate, work on a push skill
    Advanced, Full ROM HSPU

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