Level 1

6 rounds: 2 mins of: 3 C&J 185# AMRAP ball Slams 1 Min Rest

Level 2

6 rounds: 2 mins of: 3 C&J 95/65# AMRAP ball Slams, 30/20# 1 Min Rest

Level 3

6 rounds: 2 mins of: 3 C&J 135/95# AMRAP ball Slams, 30/20# 1 Min Rest

Level 4 Rx

6 rounds: 2 mins of: 3 C&J 185/135# AMRAP ball Slams, 30/20# 1 Min Rest

Motivation

On Tuesday I posted about the wavering Silverado group.  I wrote that post Monday morning.  Some more back story.  On Friday only one of the students showed up to workout.  And she was late.  We had a lengthy talk about what the program was all about and how disappointed I was the others were not showing up.  Well, On Monday everyone was back and we had a great training session.  We also had a good talk about working hard, not making excuses, and realizing good opportunities.

Strength

Weighted Pullups/ ME ring rows

Strategy

We practiced the Cleans Tuesday and Weds.  We practiced Jerks on Wednesday.  The way weight should be decided based on jerks, go pretty hard on slam balls knowing that the rest is coming.

Get more Awesome: 2 Min Handstand or Plank Hold, Shoulder Mobility