Jerome Pesito, Author at Rodney's Revolution 12-12-12

Saturday 6th June 2015: 25 Minute AMRAP of FIFTIES

WARM UP: 3 x 200M Sprints 400M Butt Kicks

WARM UP: Tabata: 6 Rounds of 20 seconds of work & 10 Seconds of rest Land Mines Pull Ups Push Ups Air Squats

WARM UP: 50 M Butt Kicks 50 M High Knees 50 M Lunges 50 M Side Lunges 20 Second Couch Stretch

WARM UP: 3 Rounds of: 30 Hollow Rocks; 10 Push Ups; 10 Weighted Sit Ups; 20 Air Squats; 30 Jumping Jacks SKILL: Front Squats – Find your 2 RM

WARM UP: 3 Rounds of: 10 Hanging Leg Raises; 10 One-Legged Squats; 10 Mountain Climbers; 10 Flutter Kicks SKILL: Snatch Deadlifts: 5 x 5 (Heavy)

WARM UP: 10 minutes of: 20 Hollow Rocks; 20 V Sit Ups; 20 Russian Twists; 10 Pull Ups; 10 Dips; 3 Wall Walks SKILL: Clean & Jerk : 5 x 5 + 3 @75%

WARM UP 10 Minutes of: 5 Burpees 10 Push Ups 15 Air Squats

REST DAY

Warm Up: 3 Rounds of: 50 M Run; 20 Over Head Walking Lunges (45#); 20 Air Squats; 20 Shoulder Press (45#)

WARM UP: 2 rounds: 50 M Butt Kickers; 50 M High Kicks; 25 M Bear Crawls; 20 Land Mines SKILL: KB Swing: 10 x 10