4/2/13 Tuesday

Fitness

A1. Back Squat @ 30×1; 8-10 reps x 3 sets, Rest 60 seconds

A2. Pull-Ups @ 31×0; 6-8 reps,
Rest 60 seconds,

A3. Double-Under Practice x 60 seconds,
Rest 60 seconds

+

For time:

Row 1000 Meters

Followed immediately by . . .

Three rounds of:

20 Kettlebell Swings

10 Toes to Bar

5 Wall walks

 

Performance

A1. Snatch Pull, 1 rep @ 100% 1RM Snatch x 3 sets, 10 sec rest

A2. Power Snatch, 1 rep x 3 sets, 3 min – start 80% 1RM

B. Power Clean. Split Jerk, 2.1 x 3 sets, 2-3 min – drop first power clean, 10 sec rest, go again – start @ 80% 1RM

C. 21,15,9 for time:

Kipping HSPU

COVP Pull-ups

 EXTRA

D1. Front Squat @ 20X1, 2 reps @ 87.5% RM x 3 sets, 2 min

D2. 10 bar muscle-ups x 3 sets, 2 min