Tuesday 12/11/12

FITNESS
A. Four sets of:
Front Squat x 4-6 reps @ 21X1
(yep, that means you need to pause in the bottom position)
Rest 20 seconds
Tall Box Jump x 4-6 reps
Rest 3 minutes
B. 8 minute AMRAP of:
20 Alternating Reverse Lunges
40 Double-Unders

PERFORMANCE
A. Three sets, not for time, of:
L-Sit x 30-45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 10-15 reps
(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)
B. Every two minutes, for a total of 20 minutes:
Clean & Jerk x 2 reps
(try to perform both reps within the first 30 seconds of the work period)
* Sets 1-2 – 70-75%
* Sets 3-4 – 75-80%
* Sets 5-6 – 80-85%
* Sets 7-8 – 85-90%
* Sets 9-10 – 90-95%
C. Back Squat
* Set 1 – 5 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 2 reps @ 90%
Rest 2-3 minutes between sets.
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed

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