Tuesday 4/16/13

FITNESS
A. Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes
B. Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

SHE
A1. Strict press; build to a max
A2. Weighted chin up; build to a max
B. Amrap strict chin ups unbroken- 1 attempt
C. Amrap CTB chin ups unbroken- 1 attempt (rest well from B to C)
D. 30 strict hspu for time
* if can’t perform strict hspu, complete 30 hspu negatives NOT for time- 4 second eccentric and controlled
+
500m row for time

WILL
A. Three sets, not for time, of:
Strict Handstand Push-Up x 12-15 reps
(if you can’t perform these unbroken, accumulate as many reps as possible in 2-3 cluster sets)
Supine Ring Rows x 10 reps
Toes to Bar x 10-15 reps
B. Jerk
Take 10-15 minutes to work on Jerk Technique – only build load if speed and mechanics are perfect.
C. Weighted Pull-Ups
Every two minutes, for 10 minutes (5 sets), complete the following:
Weighted Pull-Ups x 3 reps
D. Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (55/35 lbs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

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