Saturday 4/27/13

FITNESS
A. Build to a 1rm Back squat in 3 attempts
B. Build to a 1rm front squat in 3 attempts
C. Power clean; build to a max in 8 min
Rest 2 min
D. Power clean; amrap in 4 min @90% of C
+
10 min amrap:
15 power snatch 75#
30 double unders

W.PERFORMANCE
A. Three sets, not for time, of:
Double-Unders x 40-50 reps
Pistols x 3-5 reps each leg
L-Sit x 30-45 seconds
B. Build to 1/3 bodyweight in each hand and perform 1 amrap set @30×0 tempo rear foot elevated split squat
C. Take 10% of CGBP from 11/30 and perform 1 amrap set @30×0 tempo on each arm of:
-Elbow on knee external rotation
-Powell Raise
+
“Karen”
150 wallball shots for time
10′ target, 14lb ball

M. PEFORMANCE
A. Three sets, not for time, of:
Double-Unders x 40-50 reps
Pistols x 3-5 reps each leg
L-Sit x 30-45 seconds
B. Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb. Deadlift x 3 reps
30″/24″ Box Jumps x 6 reps
Pull-Ups x 9 reps
Rest exactly 4 minutes, and then:
C. Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lb. DBs
Rest exactly 4 minutes, and then:
D. For time:
Run 1200 Meters

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