Tuesday 1/22/13

FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
Burpees x 5 reps
Kettlebell Swings x 10 reps
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

PERFORMANCE
A. Three sets, not for time, of:
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps
Box Jump x 10 reps
(quick cycling, hips open with feet on the box – practice cycling this standard)
B. Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.
C. Four sets of:
Snatch x 5 reps as quickly as possible
Rest 2 minutes
Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.
Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)
D. For times:
25 Pull-Ups
Rest 30 seconds
20 Pull-Ups
Rest 30 seconds
15 Pull-Ups

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