6/11/13 Tuesday
Fitness
A1. Shoulder Press @2111; 6-8 reps x 4 sets, Rest 45 seconds
A2. Ring Rows @ 2111; 8-10 reps x 4 sets, Rest 45 seconds
A3. Plank from Elbows x 45 seconds, Rest 45 seconds
+
Three rounds for time of:
15 Thrusters (85/55)
300-Meter Run
Performance
A1. Strict Press + Push Press, (1+3) x 4 sets, Rest 60 seconds
A2. Barbell Roll-Outs @ 3020; 8-10 reps x 4 sets, Rest 60 seconds
+
Three rounds for time of:
12 Hang Power Cleans (115/85 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders
Competition
*Programming posted at gym*