Wednesday 5/15/13

HEALTH
6-10 unbroken TnG deadlift 135#/95#
Airdyne or row sprint 45 seconds @95%
rest 5 min
x6

FITNESS
6-10 unbroken TnG squat clean 135#/95#
Airdyne or row sprint 45 seconds @95%
rest 5 min
x6

W. PERFORMANCE
A. HSPU eccentrics; accumulate 35 perfect reps with as slow of a tempo as possible (full range of motion)
+
7 burpees AFAP
Prowler push 20 seconds @100%
rest 3 min
x4
+
7 unbroken CTB chin ups
Airdyne sprint 20 seconds @100%
rest 3 min
x4
+
Row sprint 30 seconds @100%
rest 3 min
x3

PERFORMANCE
A. Two sets, not for time, of:
Rope Climb x 3 ascents
Roll to Candlestick x 6 reps
Double-Unders x 40-50 reps
B. Eight sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
C. Complete as many rounds and reps as possible in 5 minutes of:
365 lb. Deadlift x 3 reps
Muscle-Up x 3 reps
(SCALE loads as needed.)
Rest exactly 5 minutes, and then . . .
D. Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″)
15 Pull-Ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s