M1W3D3

Warm Up:
3 Mins. jump rope
10 squats
10 push ups
10 sit ups
10 pull ups
30 sec. samson stretch

10 squats

10 push ups

10 sit ups

10 pull ups

30 sec. samson stretch

Work Out today is from CFFB; "Lizzie"

12, 9, 6, 3 reps of:

Power Cleans 185 lbs ( scale down to 155 or 135 is necessary)
Ring Dips (use regular dips if necessary)

Record time, this  should be done as fast as possible.

Endurance:

60 yd. shuttle started every other minute X 10

60 yard shuttle - set up a cone at starting line, 5 yds, 10 yd and 15yds.  Sprint to 5 and back, 10 and back 15 and run straight through the finish.

For this drill you will run the shuttle 10 times starting ever 120 seconds.

Time yourselves, if your effort falls below 90% of your first time you incur a 5 burpee penalty for every slow shuttle run.

Finally, if you want to learn more about nutrition for the power athlete, check out the site "Talk To Me Johnny", it has lots of great info and quick replies if you post in the comments.