Dec 9

group A
workout #1
25 dislocates
25 OHS
2x6 drop squats
6x3 power or squat snatch

workout #2(form and technique)
Dead lift
6-6-4-4-3-3-3
4 build-up sets/4 working sets

workout #3
conditioning (track)
start on the 20 yard mark on the track

sprint 20 yards to rt
then 40 yards back
then 20 yards through starting point
then complete
8 box jumps
16 push ups
rest 1 min.
complete 5 rounds


group B

workout #1
conditioning (track)
start on the 20 yard mark on the track

sprint 20 yards to rt
then 40 yards back
then 20 yards through starting point

then complete
8 box jumps
16 push ups
rest 1 min.
complete 5 rounds

workout #2 (form and technique)
10 squat jumps
10 tuck jumps
10 hang squat cleans (increasing in wt)
5 rounds

workout #3
50 rev. crunches
10 sit ups
50 rev. crunches
10 tt
50 rev. crunches
10 slsup
50 rev. crunches