Monday 2/11/13


FITNESS
Five rounds for time of:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

PERFORMANCE
A. Five sets of:
Muscle-Snatch x 1 rep
Rest as needed
B. Six sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the six sets to a heavy triple.
C. Three sets for max reps of:
30 seconds of Strict Handstand Push-Ups
30 seconds of Rest
30 seconds of Kettlebell Swings (32/24 kg)
30 seconds of Rest
30 seconds of Kipping Handstand Push-Ups
90 seconds of Rest
D. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed
And then . . .
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 85% of 1-RM

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One thought on “Monday 2/11/13

  1. Randy says:

    John- 40:26, 5lb, body rows
    Marcia- 40:18, 5lb, box pull-ups
    Pat- 38:47, 25lb
    Laura C.- 30:07, 8lbs, box pull-ups, 4R only
    Joy- 31:56, 5lbs, box pull-ups, 4R only

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