"Round, Round, and Round We Go"(11.2.2010)

Some of the Boys Doing Some Contract/Relax Method(A little close man to man action as K Star would say), but if it gets the job done, then your good to go!

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up(Bike, Row, or Jump Rope)
Split Lunge Stretch
Horizontal Scap Mobilization Variations
Ankle and Feet Openers
Partner Shoulder Stretch
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Push Jerk, 5 sets of 1 @ 85% of 1 Rep Max(Stay at 85% for all 5 sets)
*Get Results from August 23rd, and October 18th*
B.”Round, Round, and Round We Go”(3 Sets As Fast As Humanly Possible):
30 Kettlebell Swings @ 55/35
20 Pull-Ups
10 Burpee Box Jumps @ 24/20
*Rest 2 minutes and 30 seconds between each set*
III. Beast of East Competitors:
A little change in schedule, as this will be your last hard day of working out. On Wednesday, we will be hitting a tempo interval training day in running, and on Thursday, you will have an active recovery day. Friday, will be a complete rest, except for a 2 mile cool down run, followed by a nice dinner at Ross’ house.
Post Weights Used and Times for Metabolic Conditioning Workout.