Wednesday 12/5/12

FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Shoulder Press x 6-8 @ 20X1
Rest 60 seconds
B. “Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

PERFORMANCE
A. Front Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets
B. Five sets of:
Clean x 1 rep @ 90%
Rest 3 minutes
C. Three sets of:
Front Squat x 3 reps @ 75-80%
Rest 3 minutes
(perform pause front squats with a 2 second pause at the bottom.)
D. Three sets of:
Row 350 Meters
15 Toes to Bar
20 Kettlebell Swings (32/24 kgs)
Rest 2 minutes

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