5/20/13 Monday
Fitness/FitCamp
A1. Deadlift @2111; 6-8 reps x 5 sets, Rest 30 seconds
A2. Kettlebell Swings; 15 reps x 5 sets, Rest 30 seconds
A3. Push-Up @ 21×1; 10-15 reps x 5 sets, Rest 30 seconds
A4. KB Push Press @ 20×1; 8-10 reps x 5 sets, Rest 30 seconds
B. Five sets of:
15 Burpee Box Jump-Overs as fast as possible (24″/20″)
Rest 60 seconds
**FitCamp does not do Deadlifts (skip A1)
***Goal on “B” is to do them unbroken and fast***
Performance
A. Three sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 4-8 reps
Double-Unders x 40-50 reps
B. EMOM, for 20 minutes (10 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)
C. Front Squat
4 reps @ 70%
3 reps @ 80%
2 reps @ 90%
1 rep @ 90-95%
Max Reps @ 85%
*Rest 3-4 minutes between sets