Wednesday 5/8/13


Health & FITNESS
10 min amrap @85%
15 calories airdyne
15 wall balls
15 kb swings 1.5/1 pood
rest 5 min
Airdyne or Row 30 seconds @85%
airdyne or Row 30 seconds @50%
x10
rest 5 min
Row or Airdyne 10 min @z1

W. PERFORMANCE
A. HSPU eccentrics; accumulate 30 perfect reps with as slow of a tempo as possible (full range of motion)
+
7 TnG push jerk
Prowler push 20 seconds @100%
rest 3 min
x3
+
7 unbroken CTB pull-ups (amrap if this above pr)
Airdyne sprint 20 seconds @100%
rest 3 min
x3
+
Row sprint 30 seconds @100%
rest 3 min
x3

PERFORMANCE
A. Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
B. Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest as needed between sets.
C. On the minute, every minute, for 8 minutes, complete:
Deadlift x 3 reps
Burpees x 6 reps
(As with last week’s, choose a load that is challenging but doable for the prescribed rep scheme – ideally heavier than last week. Post load used to comments.)
Rest exactly 2 minutes, and then . . .
On the minute, every minute, for 6 minutes, complete:
12 Chest-to-Bar Pull-Ups

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