Wednesday 11/7/12

FITNESS
A. Five sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups (w/DBs) x 8-10 reps each leg
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds
B. Three sets for max reps of:
30 seconds of Push Press (95/65 lb)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds

PERFORMANCE
A. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.
B. Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds
C. For Times
Males:
250 lb Front Squat x 12 reps
(must take it from the floor)
Rest exactly 60 seconds
250 lb Front Squat x 9 reps
Rest exactly 60 seconds
250 lb Front Squat x 6 reps
Rest exactly 60 seconds
Females:
165 lb Front Squat x 9 reps
(must take it from the floor)
Rest exactly 60 seconds
165 lb Front Squat x 7 reps
Rest exactly 60 seconds
165 lb Front Squat x 5 reps
Rest exactly 60 seconds
NOTE – Many of you will need to scale, which is fine, but please select a weight that is challenging.

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