Monday 2/4/14


FITNESS
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 60 seconds
60 sec Plank on elbows
rest 60 seconds
Push-Press x 6-8 reps
Rest 60 seconds
Pull-Ups x 5 reps @ 3111
Rest 3 minutes

PERFORMANCE
A. Six sets of:
Clean Complex
* Hang Clean
* Clean
* Front Squat x 2 reps
* Jerk
Rest as needed between sets
B. Three sets for max reps of:
30 seconds of Ground to Overhead (185/135 lbs)
90 seconds of Rest
C. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
Rest as needed between sets
D. For time:
50 Double-Unders
5 Back Squats with 80% of 1-RM
40 Double-Unders
4 Back Squats
30 Double-Unders
3 Back Squats
20 Double-Unders
2 Back Squats
10 Double-Unders
1 Back Squat
Post your time, and load used.

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2 thoughts on “Monday 2/4/14

  1. wolverine915 says:

    Fitness:
    Pat- 70kg, 60sec, 30lb db’s, 5 strict
    Martha- 10kg, 60sec, 20lb db’s, 5 box pull-ups
    Marcia- 10kg, 60sec, 20lb db’s, 5 box pull-ups
    Bill- 30kg, 60 sec, 40kg, 5 strict

  2. wolverine915 says:

    Laura H- 20kg, 60sec, 40lb db’s, 5 box pull-ups
    Jane- 25kg, 60sec, 20lb db’s, 5 box pull-ups
    Joy- 10kg, 60 sec, 10lb db’s, 5 box pull-ups
    Laura C- 12kg, 60sec, 15lb db’s, 5 box pull-ups

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