Tuesday 2/26/13


http://rockyledges5k.siu.edu/

FITNESS
A. Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
Rest 60 seconds
Strict Toes-to-Bar x 8-10 reps
Rest 60 seconds
B. 8 minute AMRAP of:
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Alternating Pistols x 12-16 reps (6-8 each leg)- use barbell OH is BW pistol is too easy
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
B. EMOM 10min
Snatch x 1
Loading:
*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 95+%
C. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 95+%
Rest as needed
D. Three sets of:
Weighted GHD Hip Extension x 8 reps @ 4022
Rest 60 seconds
Ring Dips x 15-20 reps
Rest 60 seconds

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