Tuesday 6/4/13


FITNESS
20 min amrap:
30 seconds side plank L
30 seconds side plank R
100m farmers walk 2/1.5 pood
10 toes to bar

SPORT
A. Push press 3×3; rest 2 min
B. Incline bench press; build to a 5rm
C. Weighted chin up clusters 5.5.5×3; rest 45 seconds/rest 3 min
+
3 rounds for time:
15 toes to bar
15 hspu

W. PERFORMANCE
A. L-sit on rings; accumulate 3 min for time
B. Amrap 1-5 unbroken hang squat clean ladders in 6 min
C. 400m farmers walk for time 1.5 pood

PERFORMANCE
A. Three sets, not for time, of:
Alternating Pistols x 10 reps
L-Sit x 45-60 seconds
Rope Climbs x 2-3 ascents
B. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 7-8 reps @ 70-85%
(Make these as heavy as you can handle.)
Rest 3 minutes
+
Four sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 4 minutes

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