Friday 2/15/13

FITNESS
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds
B. Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps
B. For times:
5 Power Cleans @ 80-85%
Rest 2 minutes
10 Power Cleans @ 70-75%
Rest 2 minutes
15 Power Cleans @ 60-65%
Please note load used and time – 275, 11 seconds
C. Deadlift
Three sets of:
Deadlift
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
Rest 3-4 minutes between sets
Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.
D. For time:
Row 1000 Meters
50/35 Handstand Push-Ups
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
15/10 Ring Dips
30 Double-Unders

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