Monday 1/28/13


FITNESS
A. Four sets of:
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. 7 minute AMRAP of:
3 Thrusters
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

PERFORMANCE
A. Snatch
Take 20 minutes to build to today’s heavy Snatch
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.
B. Five sets of:
Snatch Balance + Overhead Squat
Rest as needed
C. Four sets for max reps
2 minutes and 30 seconds of:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 90 seconds between sets.
D. Three sets of:
Stationary Dips x Max Reps
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

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3 thoughts on “Monday 1/28/13

  1. wolverine915 says:

    Fitness:
    Cam- 95lbs, 60reps
    Jason- 45lbs, 98reps

    Performance:
    Stephen- A. 242lbs B. 220-242-265-276–287F C. 20-17-16-13=66
    Cory- A. 125lbs B. 110lbs, C. 17-8-11-9=45
    Landon- A. 85kg, B. 95kg, C. 11-8-6-7=32

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