Friday 4/25/13

FITNESS
A. 30 muscle ups for time
B. 50 strict hspu for time
+
Row 2k for time

W. PERFORMANCE
AM
A. Three sets, not for time, of:
Handstand Walk x 10-15 meters
Double-Unders x 50 reps
Pistols x 4 each leg
B. Row 10 min for max calories
PM
A. Power snatch; build to a max
B. Close grip bench press; build to a max
C. Power clean build to a max
Rest exactly 2 min
D. Power clean; amrap in 8 min @90% of C

M. PERFORMANCE
A. Three sets, not for time, of:
Handstand Walk x 10-15 meters
Double-Unders x 50 reps
Pistols x 4 each leg
B. Snatch
Take 15 minutes to build to a heavy Snatch
C. Clean & Jerk
Take 10-12 minutes to build to a heavy-ish Clean & Jerk
Keep the weight light and fast with perfect mechanics, only build in weight to the extent your speed and mechanics stay sound.
D. Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets.

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