Tuesday 4/2/13

FITNESS
A. Three sets of:
Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds
Lateral Lunges x 10 reps each side
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
Renegade Rows x 10 reps
Box Jumps x 20 reps
200 Meter Run

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-8 reps
L-Sit x 30-45 seconds
Kettlebell Push Press & Hold x 8-10 reps @ 10X2
(stabilize overhead for 2 seconds)
B. Five sets of:
Hang Clean + Clean + Front Squat + Jerk
Rest as needed
Build over the course of the five sets to something heavy.
C. Three sets for times of:
Overhead Squats x 8 reps
*Set 1 – 95/65 lbs
*Set 2 – 115/75 lbs
*Set 3 – 135/95 lbs
Rest 2 minutes
All sets must begin on the floor, don’t bend over to touch the barbell until you hear “GO.” Figure out how quickly you can cycle these, and have a partner strictly judge your reps . . . if you don’t lock out your hips and knees at the top of the squat, you had better hear “NO REP”, or your training partners clearly don’t want you to succeed.
D. Complete as many rounds and reps as possible in 9 minutes of:
10 Thrusters (135/95 lb)
10 Chest-to-Bar Pull-Ups
10 Handstand Push-Ups

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