Friday 1/11/13

The saturday class will meet at 9AM

FITNESS
A. Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets
B. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200m Run or 250m Row
10 Burpees

PERFORMANCE
A. Five sets of:
Front Squat x 2 reps
Rest 3 minutes
Build over the course of the five sets from 80% to as heavy as you feel possible with good mechanics today.
B. Every minute, on the minute, for 10 minutes:
Snatch x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, ?, ?
Adjust loading as needed based on feel. Smaller jumps are fine.
C. Five sets of:
5 Squat Cleans (185/135 lbs)
10 Handstand Push-Ups
15 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
Rest 3 minutes

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