Friday 1/18/13

FITNESS
A. Three sets of:
Push Press x 3-5 reps
Rest 2 minutes
B. Three sets for max meters/reps of:
2 Minutes of Rowing
Rest 60 seconds
2 Minutes of 135/95 lb Ground to Overhead
Rest 60 seconds

PERFORMANCE
A. Five sets of:
Front Squat x 1 rep
* Set 1 – 65%
* Set 2 – 75%
* Set 3 – 85%
* Set 4 – 90%
* Set 5 – 95%
Rest as needed
B. Snatch
Take 15-20 min to find a heavy single
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
C. Clean & Jerk
Take 15 minutes to build to heavy single
D. Three sets for times of:
25 Pull-Ups
Rest exactly 60 seconds

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