4/30/13 Tuesday
Fitness
A1. Deadlift @31×1; 4-6 reps x 4 sets, Rest 45 seconds
A2. Dumbbell Shoulder Press @2011; 6-8 reps x 4 sets, Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds, Rest 45 seconds
+
Three sets for times of:
250 Meter Row
20 Wall Balls
20 Box Jumps
Rest 3 minutes
Performance
A. Three sets, not for time, of:
4 Wall Climbs
3-6 Unbroken Muscle-Ups
L-Sit accumulate 30-45 seconds
B1. Snatch Grip Push Press; 4-5 reps x 4 sets, Rest 2 minutes
B2. Weighted Pull-Up x Max Reps (use 50-60% of your 1-RM weighted pull-up), Rest 2 minutes
C. Handstand Push-Ups x Max Reps @ 1010 (must stay in tempo, no pause at top or bottom), x 2 sets, Rest 3 minutes
D. 10min AMRAP:
(10/6) Strict Pull-Ups
20 Hand Release Push-Ups
30 Double-Unders