Wednesday 3/6/13


FITNESS
A. Deadlift
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.
B. Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups

PERFORMANCE
Recovery day OR…..
A. Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90-95%
Rest as needed
Let feel dictate, and feel free to deviate from these percentages today if you’re not firing on all cylinders.
B. Clean & Jerk
Take 10-15 minutes to work on Clean & Jerk technique.
If your speed and mechanics look good, you may build in weight by feel, but keep in mind that our goal is to perform well on Friday in the Open, so don’t smoke yourself here.
C. 5 minute AMRAP of:
5 Power Cleans (135/95 lb)
10 Wall Ball Shots (20/14 lb)
20 Double-Unders
(Practice your transitions – how would you lay out the rope, where would you set up your barbell in relation to the ball and rope, etc…. This is light and fast, so your success will be determined in part based on how quickly you can keep yourself moving in transition.)
D. Three sets for times of:
5/3 Muscle-Ups
10 Toes to Bar
Rest 2-3 minutes

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