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In the next couple of weeks we will be starting a new program. This next week coming up will be a test week. We will be testing strength, basic gymnastics, and cardio testing . Everyone will have to keep a detailed log of each days data. This is going to be very important for your progress. We will be working a lot with percentages and its not going to be very beneficial if you don’t know any of your numbers. So please be sure to go out and buy a notebook or create a spreadsheet.

Clean
3 positions@75% x  6
“Popeye”
3 rounds
40 Med ball sit-ups
15 power cleans

Weight choices:
Power clean – 135/95, 115/80, 95/65, 75/55, 65/45
Sit-ups – 20/14, 15/13, 14/10