Friday 1/25/13

FITNESS
A. Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
DB Push Press x 6-8
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
Dumbbell or Barbell Thrusters x 15 reps
100 Meter Run

PERFORMANCE
A. Three sets, not for time, of:
Handstand Walk x 15 Meters
L-Sit x 30-35 seconds
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
(work on speed and efficiency)
B. Five sets of:
Front Squat + Jerk
Rest 3 minutes
C. Three rounds for time of:
15 Handstand Push-Ups
30 Kettlebell Swings (24/16 kg)
Rest exactly 5 minutes, and then . . .
D. Three rounds for time of:
10 Shoulder to Overhead (135/95 lb)
50 Double-Unders

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One thought on “Friday 1/25/13

  1. wolverine915 says:

    Fitness:
    John- 10:59
    Pat- 11:02
    Bill- 11:45
    Martha- 15:15
    Cam- 10:16
    Jane- 11:27
    Joy- 12:34

    Performance:
    Cory- A. complete, B. 132-165-170-175-175, C. 8:51. D.6:43@120lbs
    Stephen- A. complete, B. 242-265-275-287-297lbs
    Alex- A. complete, C. 6:58, D. 7:01
    Rachel- A. complete, C. 10:08, D. 6:21

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