October 26, 2010
Power Cleans / Pull Ups / Sprints
Warm Up
2 Rounds NFT (not for time)
10 Pull Ups
10 Push Ups
10 Air Squats
Run 100 Meters
Strength Work
Power Cleans 3-3-3
Conditioning Work
Chin Ups Max Reps
Strict Pull Ups Max Reps
Kipping Pull Ups Max Reps
(rest 2 minutes between each)
Speed Work
2 x 50 Meter Sprints
2 x 100 Meter Sprints
(rest 2 mins between each)
Coaches Notes: Be sure the athletes are nice and loose prior to the Speed Work.  Have all athletes run several half speed sprints as additional warm ups.  Suggest 80 – 90% at max sprint.
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