6/14/13 Friday

Fitness

A1. Good Mornings @ 3011; 8-10 reps x 3 sets,
Rest 45 seconds

A2. Single-Arm Dumbbell Row @2111; 8-10 reps x 3 sets, Rest 45 seconds

A3. Alternating Lateral Lunges @ 2010; 8-10 reps/leg x 3 sets,
Rest 45 seconds

+

For time:

Row 500 Meters

Run 600 Meters

Row 500 Meters

 

Performance

A. (Full or Power) Clean Cluster; 1.1.1 x 5 sets; Rest 2-3 minutes

+

“Elizabeth”

Complete rounds of 21, 15 and 9 reps for time of:

Cleans (135/95)

Ring Dips

*Power or squat is going to be based on skill level of individual

 

Competition

Programming will be posted at gym