Monday 3/4/13

Fitness
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds
B.
Three sets for times of:
Row 500 Meters
Rest 2 minutes

Performance
A.
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Box Jump-Overs x 10 reps
(work on speed and efficiency)
Muscle-Ups x 3-8 unbroken reps
B.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
Build over the course of the four sets.
C.
Four sets of:
Snatch x 1 rep
Rest as needed
Continue to build with singles for four attempts.
D.
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lb Hang Snatch x 5 reps
Handstand Push-Ups x 10 reps
Double-Unders x 20 reps
E.
Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets 4, 5 and 6 – less between the first 3 sets.

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