Wednesday 2/6/13


FITNESS
A. Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. AMRAPs
5 minute AMRAP of:
5 Burpees
5 Pull-Ups
Rest exactly 5 minutes, and then . . .
5 minute AMRAP of:
9 Push-Ups
9 Toes to Bar

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
(Expect to practice these movements frequently as we approach the Open – they have repeatedly been separating elements for athletes competing in the Open.)
B. Every 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes:
Row 1000 Meters
20 Kettlebell Swings (32/24 kg)
15 Pull-Ups
Rest 5 minutes
C. Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
(Don’t skip the rows just because they’re not sexy – you need them.)

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One thought on “Wednesday 2/6/13

  1. wolverine915 says:

    John- A. 10lb dbs, B. 4R+4/ 5R+3
    Marcia- A. 20lb dbs, B. 4R/6R+5
    Joy- B. 4R+6/4R+6
    Laura C.- B. 5R+1/4R+16
    Suzanne- A. 20lb dbs, B. 5R+2/ 5R+4
    Jason- B. 7R+5/8R+6
    Cam- B. 7R/4R+12

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