03/17/10 – Strength & Sprints – Day 17

Happy St. Patrick’s Day everyone!

Fundamentals – We are meeting today @ 5am and 6pm.  We will be going over the front squat and overhead squat.

Today’s Links –

Erin getting after the wall balls
Erin getting after the wall balls
Saturday Fun
Saturday Fun

Schedule –

  • Foam Roll / Mobility Warm up
  • Split Jerk – 5-5-3-3-1-1 – Warm up with the bar.  Add weight slowly.  We are highly focused on form, so stay light until your last few work sets where we can begin to challenge ourselves.
  • Sprints – 5 rounds for total time / Each round starts every three minutes.  Your rest is the difference between three minutes and the time it takes you to complete each round.
    • Run 200m
    • 15 Dumbbell Thrusters
    • 25 Double Unders (Tuck Jumps are the substitute.  If you want to try DU’s scale to 15)
  • Finisher – 100m Overhead Walking Lunge (45/25)
  • Stretch

1 thought on “03/17/10 – Strength & Sprints – Day 17”

  1. My DOMS from Monday is hitting it’s peak. Today looks painful. The “finisher” is an understatement. I guess i’ll be walking around with cement legs for the rest of the week.