4/26/13 Friday
Fitness
A1. Turkish Get-Ups; 5/arm x 3 sets; rest 60
A2. Pull-Ups x Max Reps OR Pull-Ups @51×1; 3-5 reps x 3 sets, Rest 60 seconds
+
For time:
50/30 Push-Ups
300-Meter Run
30 Heavy Kettlebell Swings
300-Meter Run
50/30 Push-Ups
300-Meter Run
30 Heavy Kettlebell Swings
300-Meter Run
Performance
A. Take 15 minutes to build to a heavy Snatch
*Watch Videos* https://www.youtube.com/watch?v=Ol4Fk7_8wwA
B. Take 10-12 minutes to build to a heavy-ish Clean & Jerk
Keep the weight light and fast with perfect mechanics, only build in weight to the extent your speed and mechanics stay sound.
*Video* https://www.youtube.com/watch?v=Lqbu14xnQgs
C. Bench Press @ 30X0
Warm-Up
5 reps @ 60% of 1-RM
3 reps @ 75%
1 rep @ 85%
Working Sets
3 reps @ 80%
3 reps @ 85%
2 reps @ 90%
7 reps @ 75% x 4 sets
Rest exactly 2 minutes between sets.