Monday 20140310

STRENGTH SPEED

Every 30 seconds for 6 minutes...

Squat, 3 reps @ 65%  

Every 30 seconds for 6 minutes...

Press, 3 reps @ 60%  

Explosive reps!!

Then: 

Dips 3 sets, each to failure. 

CONDITIONING 

3 rounds of... 

50 kettlebell swings @ 2 pood 
50 wall ball shots @ 10' target w/ 20 lb ball

After conditioning, Competitor only... 

Run 1 mile for time. 

*Competitor: As prescribed 
*E
stablished: 1.5 pood 
*Recruit: 1 pood/Air squats instead of wall balls

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.