Wednesday 2/13/13


FITNESS
A. Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2-3 minutes between sets.
B. Four rounds for time of:
115/75 lb. Push Press x 10 reps
24″/20″ Box Jumps x 20 reps
Sit-Ups x 30 reps

PERFORMANCE
A. Split Jerk
Take 15-20 minutes to build to a heavy Split Jerk
B.For parts B-D, you will leave a running clock.
At 3,2,1,GO perform the following:
For time:
95/65 lb Thrusters x 20 reps
5/4 Muscle-Ups
95/65 lb Thrusters x 15 reps
4/3 Muscle-Ups
95/65 lb Thrusters x 10 reps
3/2 Muscle-Ups
95/65 lb Thrusters x 5 reps
2/1 Muscle-Ups
C. At 10:00 minutes on the running clock, perform the following:
Three rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
D. At 20:00 minutes on the running clock, perform the following:
Three rounds for time of:
95/65 lb Push Press x 10 reps
95/65 lb Barbell Walking Lunges x 20 reps
(barbell can be back racked)

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2 thoughts on “Wednesday 2/13/13

  1. Randy says:

    Marcia- A. 19kg, B. 19kg/10″/ab mat sit-ups 14:50
    John- A. 25lb dbs, B. 20lb dbs/10″/ab mat sit-ups 15:26
    Pat- A. 40kg, B. 40kg/20″/standard sit-ups 17:26

  2. Randy says:

    Jane- A. 27kg, B. 20kg/10″/abmat 9:36
    Joy- A. 14kg B. 12kg/5″/abmat 14:53
    Cheryl- A. 28kg B. 20kg/8″/abmat 13:00
    Laura C.- A. 23kg B. 18kg/10″abmat 12:51

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