Wednesday 11/14/12

FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. Three rounds for time of:
15 Pull-Ups
25 Kettlebell Swings
Run 400 Meters

PERFORMANCE
A. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 80-85%
Rest 2 minutes between sets.
B. Five sets for max reps of:
Unbroken Handstand Push-Ups
Rest 60 seconds
Perform the first 3 sets as strict handstand push-ups, and the last 2 sets as kipping handstand push-ups.
C. Three sets for times of:
Run 800 Meters
Rest 2 minutes

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s