Wednesday 7/11/12

FITNESS
A. 4 sets
Back Squat x 6-8 @ 20X1
rest 45 sec
KBS x 20
rest 45 sec
Ring Rows x 8-10 @ 2111
rest 45 sec
B. 3 Rounds for Time
30 Walking Lunges
30 Anchored Wallball Sit-Ups on wall
400m Run

ATHLETE
A. Back Squat
Sets 1 & 4- 3 reps
Sets 2 & 5- 2 reps
Sets 3 & 6- 1 rep
Set 7- max reps BW/75%
rest 2-3min between sets
B. 3 Rounds for Time
30 Walking Lunges
30 GHD Sit-Ups
400m Run

COMPETITOR
A. Muscle Snatch– 60%x5x2, 65%x4x2, 70%x3x2
B. 3-Position Clean– 65%x2 sets, 70%x3 sets
C. Clean Deadlift– 100%x7x2, 100%x5x3
D. Front Squat– 60%x8, 65%x6, 70%x5, 75%x3, 70%x5
E. For Time:
Row 1K
30 Cleans 135/95lbs
30 Burpees

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