Tuesday 5/28/13

FITNESS
A. 20 sets of 3 unbroken CTB pull-ups for time
B. “Tabata” sit ups (no pacing, max reps in each set)

SPORT
A. Shoulder press build to a 2rm
B1. Weighted dip; 3-4×5; rest 2 min
B2. Weighted chin up; 2-3×5; rest 2 min
C. Amrap unbroken strict hspu; rest 20 sec x10
+
5 rounds for time:
10 CTB pull-ups
20 calories airdyne

W. PERFORMANCE
A. Front squat 5, 4, 3, 2, 1; rest 3 min
B. Jumping back squats 8-10×4; rest 2 min
+
Amrap in 6 min:
6 power clean @80% 1rm
60 double unders

PERFORMANCE
A. Three sets, not for time, of:
Rope Climbs x 3-4 ascents
Handstand Walk x 15-20 meters
L-Sit x 30-45 seconds
B. Split Jerk
Take 15-20 minutes to build to a heavy Split Jerk.
+
For time:
100 Double-Unders
50 Handstand Push-Ups
40 Toes to Bar
30 Shoulder to Overhead (185 lbs)

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