Katy Perry - "Part of Me" - Marine Corps Women

All Women Are Created Equal
...And Then Some Become Marines



Say what you want...I dig this video and it's message.

30 MAR 2012 - AMRAP, Toes to Bar, Box Jumps, Wallball

HEAVY:

Front Squat
Between sets, perform:
5 One-Handed Dumbbell Cleans
5 Ring Dips

INTENSITY:
AMRAP, 12 Minutes
5 Toes-to-Bar
10 Box Jumps
15 Wallball (20/14)
200m run

RESET:
2 Rounds of:
25 Overhead Walking Lunge Steps (45/25)
15 Plyometric Push-Ups
5 Around the Worlds

*Plyometric Push-Up - set the 45lbs bumper plate down and put one hand on the plate, while the other is on the ground. Do push-ups.

29 MAR 2012 - Power Snatch Press + Overhead Squat

HEAVY:
Power Snatch Press + Overhead Squat
Complete between sets:
2 HSPU
4 KB Swings

We are in Week 3 of this 4 week cycle. Follow the Heavy Work section to the right for reps and load. Complete 3 to 4 sets; take no more than 20 minutes in this section.

*Power Snatch Press + Overhead Squat - Complete one Snatch Press, where the bar goes from resting on your shoulders to overhead,  and then one Overhead Squat for each rep. This is marginally different than simply doing the "Snatch Balance".

INTENSITY:
Rest Day

RESET:
2 Rounds of:
800m Jog
25 Push-Ups
25 Walking Lunges (1 leg, 1 rep)