Monday 3/18/13

FITNESS
A. Four sets of:
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Goblet Squats x 10-15 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
B. Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster (95/65lbs, 135/95lbs advanced)
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

 

PERFORMANCE
A. Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 40-60 seconds (accumulated)
B. Back Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed
C. Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets. Let feel dictate load.
D. Three rounds for time of:
5/3 Bar Muscle-Ups
7 Power Snatches (155/105 lb)
9 Overhead Squats (155/105 lb)

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