Monday 3/25/13

FITNESS
“Fart Gone Bad”
Three rounds for max reps:
60 seconds of Bench Press (135/85 lb)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Burpees
60 seconds of Anchored Sit-Ups
60 seconds of Rowing (for calories)
60 seconds of Rest

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.)
Toes to Bar x 10 reps
B. Clean & Jerk
Take 15-20 minutes to build to today’s heavy Clean & Jerk
If your legs are still sore from 13.3, perform these as power cleans. Regardless, let feel dictate load.
C. For time:
10 Ground to Overhead (205/145 lb)
30 Toes to Bar
10 Ground to Overhead (185/135 lb)
20 Toes to Bar
10 Ground to Overhead (155/105 lb)
10 Toes to Bar
Use one barbell. Athlete must remove the plates as they progress through the workout.
D.Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 4022
Rest 2 minutes
Stationary Dips x max reps @ 1011
(terminate set once you break tempo)
Rest 2 minutes

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