Wednesday 1/30/13


FITNESS
Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

PERFORMANCE
A. Split Jerk
Take 15-20 minutes to build to a heavy Split Jerk

For parts B-D, you will leave a clock running.

B. At 3,2,1,GO perform the following:
Three rounds for time of:
135/95 lb Power Snatch x 10 reps
30″/24″ Box Jumps x 20 reps
C. At 10:00 minutes on the running clock, perform the following:
Three rounds for time of:
135/95 lb Push Press x 15 reps
Toes to Bar x 15 reps
D. At 20:00 minutes on the running clock, perform the following:
For time:
Row 500 Meters
20 Burpees Over the barbell
Row 500 Meters

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3 thoughts on “Wednesday 1/30/13

  1. wolverine915 says:

    Fitness (post heaviest load from each element)
    John M.- 10kg, 8lb db, 20lb kbs, 8lb db’s
    Pat- 90kg, 40lb, 24kg kbs, 30lb db’s
    Bill- 70kg, 35lb, 24kg, 25lbs db’s
    Martha- 15kg, 20lb, 20lb kb, 20lb db’s
    Marcia- 19kg, 12lb db, 16kg, 15lb db’s

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