Saturday Leg Extra:
- 5x3 Back Squat w/3 second pause at the bottom. Full depth, practice sitting in "ass to grass" position with loaded barbell. Full range of motion.

17 year old son Jake and I headed to local YMCA to get some extra leg strength development. Legs are my weakest with years of gouty arthritis and (3) major knee injuries:
1. Collided full speed with kid in high school, hit left knee. Knee was drained and in brace for 6 weeks.
2. Lost control snowboarding in Vail as drunk twenty something and twisted left knee ... 1st and only pop I ever heard from my body; no insurance ... broke bar back ... self healed.
3. Hit by car changing a tire near downtown Dallas - 50+ stitches, tore left leg up, totaled my car and lucky to be here today.

Most of all. Working out with your kid ... priceless!

reaktiolähdöt, eri settejä

1. Pushup Test
   Max Push-ups

2. Clean and Jerk
   On the Minute x 9 (3 Rounds):
   Hang Squat Clean + Squat Clean + Jerk
   Minute 1 – 70%
   Minute 2 – 75%
   Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

1. Front Squat
   2-2-2-2-2-2

2. Conditioning
   3 Rounds:
   200 M Run
   12 Deadlifts (275/185)
   21 Box Jumps (30/24)

4 x 500m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 300m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 400m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 200m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Superkids:

7 min AMRAP

15 toes to bar
10 wall ball deadlifts
5 wall ball

90s. Row / Air bike

2 rds:
9 Air squats
7 Ring row
5 Push up

45s. Row / Air bike

2 rds:
6-8 Wallball
6-8 Knee rises / Toes To bar
6-8 Deadlift

Mobility:
- Couch stretch
- Pigeon stretch
- Hamstring stretch
- Squat twist

10 Kettlebell Swings (heavy,eye lewel)
10 GHD sit-ups
10 Box jumps (75 cm)

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

500m soutu
jonka jälkeen 3 kierrosta:
50x X-hyppy
10x rive kyykkyyn pallolla
10xslamball

Amrap 15'
push press 3
burpees lat. 2
hang power clean 6
burpees lat. 2
front squat 6