Tuesday 12/4/12

FITNESS
Five sets of:
Shoulder Press x 2-4 reps @ 2111
Rest 90 seconds
Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds
Plank from Elbows x 60-90 seconds
Rest 90 seconds
Deadlift x 4-6 @ 20X1
Rest 90 sec
Russian KBS x 15-20
Rest 90 sec

PERFORMANCE
A. 3 sets, not for time, of:
Rope Climbs x 2-3 ascents
Handstand Walk x 15-20 Meters
(or work on Handstand Hold)
L-Sit x 30-45 seconds
B. 6 sets of:
Push Press + Jerk
Rest 2-3 minutes
C. 4 sets for times:
Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds
Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.
* Set 1 – 135/95 lbs
* Set 2 – 155/105 lbs
* Set 3 – 170/115 lbs
* Set 4 – 185/125 lbs
D. 3 sets for times of:
10 Burpees
10 Handstand Push-Ups
10 Box Jumps (24″/20″)
Rest 60 seconds

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