Monday 2/18/13


FITNESS
In teams of up to 4, with only one partner working at any one time, complete the following for time:
100 Push-Ups
200 Pull-Ups
300 Wall Ball Shots
400 Kettlebell Swings
You may partition the repetitions amongst your team members as you like, but you must complete the workout in order – i.e., complete all HSPU before moving to Pull-Ups.

PERFORMANCE
A. Three sets, not for time, of:
L-Sit x 45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)
B. Every minute, on the minute, for a total of 12 minutes, perform the following:
Snatch x 1.1
(rest 10-15 seconds between singles)
Loading:
*Sets 1-2 – 60-65%
*Sets 3-4 – 65-70%
*Sets 5-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
*Sets 11-12 – 85-90%
Goal is perfect speed and mechanics for these sets.
C. Three rounds for time of:
3 Snatches @ 75% of 1-RM
5/3 Muscle-Ups
7 Ring Dips
(performed on same rings as muscle-ups)
D. Three sets of:
Halting Snatch Deadlift x 3 reps @ 8221
Rest 90 seconds
GHD Sit-Ups x 15 reps
Rest 90 seconds
Use straps for the deadlifts. And make sure you read the tempo correctly! You will descend the barbell down slowly over the course of 8 seconds – maintaining perfect position with chest over the barbell and lats engaged the entire time. You get 2 seconds at the bottom to reset yourself, then perform another snatch deadlift, breath and brace at the top, and then another 8 second descent down for a total of 3 reps.

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