Tuesday 2/12/13


FITNESS
A. Every minute, on the minute, for 10 minutes, perform:
Clean or Power Clean x 2 reps
(build to a heavy double)
B. Every minute, on the minute, for 10 minutes, perform:
10 Kettlebell Swings
5 Burpees

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 2 minutes, for a total of 24 minutes (12 sets), perform the following:
*Sets 1-2 – Clean x 3 reps @ 65-70%
*Sets 3-4 – Clean x 2 reps @ 70-75%
*Sets 5-6 – Clean x 2 reps @ 75-80%
*Sets 7-8 – Clean x 2 reps @ 80-85%
*Sets 9-10 – Clean x 1 rep @ 85-90%
*Sets 11-12 – Clean x 1 rep @ 90-95%
C. Three sets for times of:
135/95 lb Power Clean x 10 reps
Toes to Bar x 15 reps
Rest 2 minutes
Goal here is to learn rhythm and efficiency. Where can you pick up time, how can you cycle the barbell or your toes to bar quicker to beat the other competitors who will be unbroken for these efforts?
D. For time:
Row 500 Meters
20 Burpees Over the Erg
100 Double-Unders
20 Burpees Over the Erg
Row 500 Meters

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