Survey says...

Today all classes will take the Focused Fitness Wel-Pro survey in computer lab #1. Classes will rotate through each period--it should take no more than 10 minutes to complete the survey.

STRENGTH WORK:
Clean & Jerk 5 x 3 (ascending)

*This is a full clean from the floor & using a front squat, then getting the bar overhead using a push jerk. 5 sets of 3 reps--each set you should be adding weight (if on your first 3 reps you use 115 pounds, make sure you add at least 10 pounds to the next 3 reps & so on). Your last set of 3 reps will constitute your "3-REP MAX" for the clean & jerk.

METCON:
A METCON is short for METabolic CONditioning. These types of workouts speed up & greatly enhance the conditioning process.

You'll be working with a partner for a 12 minute AMRAP session. You'll work in 2 minute bursts while your partner rests. AMRAP refers to "As Many Rounds As Possible" meaning you will try to complete as many rounds of the exercise in the prescribed time.

Your work will be:
5 push ups
10 sit ups
15 squats (air squats--work on your form!!)

You do as many rounds of those exercises in 2 minutes, then your partner gets 2 minutes to do his/her. The trick...if you're on your 8th sit up at 2 minutes, your partner will start their 2 minute round on sit up #9. Your group is to keep track of how many total rounds you complete in 12 mintues (each partner will work for 6 minutes).