Tuesday 5/7/13

FITNESS
A. Shoulder Press; build to a 6rm
B1. Weighted dip; build to a 3rm
B2. Supinated weighted chin up; build to a 3rm
C. Amrap unbroken strict hspu; rest 1 min x10
+
3 rounds for time:
7 muscle ups
14 ghd sit ups

W. PERFORMANCE
A. Two sets, not for time, of:
Wall Climbs x 3-6 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps
B1. Front squat 3×5; rest 10 seconds
B2. Back squat; 3×10; rest 10 seconds
B3. Barbell walking lunges 3×24; rest 3 min
+
On the min for 20 min:
Odd- 30 seconds max double unders
Even- 30 seconds max goblet squats 1.5 pood

PERFORMANCE
A. Two sets, not for time, of:
Wall Climbs x 3-6 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps
B. Eight attempts of Jerk
(all attempts between 80-95%)
Rest 2-3 minutes between attempts
C. Three sets of:
Snatch Push Press x 2 reps
Rest 60 seconds
Weighted Pull-Ups x 2 reps @ 20X0
Rest 60 seconds
D. Three sets of:
Row 350 Meters
25 Kettlebell Swings (32/24 kg)
20 Handstand Push-Ups
Rest 3 minutes

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