2012 was a great year! The progress you all have made has been mind blowing. I know I’ve said this before but let’s get serious about your goals for 2013, at least in the first quarter of the year. During the strength portion all of you should pick something you want to work on. I will be happy to show you the progressions for each movement whether that be a kipping pull up, rope climb, handstand hold, handstand push up or mobility work. Adding these skills will not only improve your fitness it will make the work-outs more challenging. Write them down and let’s get to work.
We are also going to be filming some of you so we can submit videos to HQ to show what great work you are doing. Chris and I are going to come up with some topics and we’d like to get your feedback on video about the program. Thanks in advance on this!
Strength: Backsquat 5 x 5
Skill work between sets
Power clean 15-10-5
Push Jerk 15-10-5
Immediately following the run do 20 front squats