Wednesday 1/16/13

FITNESS
A. Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B. 3min AMRAP
burpees

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)
B. Take 15-20 minutes to build to a heavy Split Jerk
C. EMOM for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
10 Chest-to-Bar Pull-Ups
If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.
D. Three sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes

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