3/13/13 Wednesday

FitCamp

A1. Ring Rows @ 21×1; 8-10 reps x 3 sets, rest 45sec

A2. body weight Russian Step-Ups; 10 reps/leg x 3 sets, Rest 45sec,

+

Three rounds for time of:

5 Man-Makers

10 Burpees

15 Kettlebell Swings

Fitness

A1.  Barbell Push Press; 6-8 reps x 4 sets,
Rest 45sec,

A2. 
Russian Step-Ups; 10 reps/leg x 4 sets, Rest 45sec,

A3. 
Single Arm DB Row @ 2110; 8-10 reps x 4 sets, Rest 45sec,

+

Three rounds for time of:

5 Man-Makers

10 Burpees

15 Kettlebell Swings

 

Performance

A. 
Front Squat

3 reps @ 60%

2 reps @ 70%

1 rep @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90-95%

Rest as needed

 

B. 
Take 10-15 minutes to work on Clean & Jerk technique.

If your speed and mechanics look good, you may build to a heavy but not 1rm single.

 

C. 
5min AMRAP:

5 Power Cleans (135/95 lb)

10 Wall Balls (20/14 lb)

20 Double-Unders

*(Practice your transitions – how would you lay out the rope, where would you set up your barbell in relation to the ball and rope, etc…. This is light and fast, so your success will be determined in part based on how quickly you can keep yourself moving in transition.)*

EXTRA

D. 
Three sets for times of:

5/3 Muscle-Ups

10 Toes to Bar

Rest 2-3 minutes