Wednesday 11/28/12

FITNESS
A. “15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)
B. Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

PERFORMANCE
A. Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes
B. In no more than 5 attempts, build to a heavy Muscle Snatch
C. Five sets of:
Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch
(from just above the knee)
Rest as needed
D. Five sets of:
Power Clean + Push Jerk @ 75-85% of 1-RM C&J
Rest as needed

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