Friday 7/19/13

FITNESS 1
In 8 min:
Find your Shoulder Press 1RM
REST 2 min
20 sec AMRAP Push Ups
rest 20 sec x 10
REST 2 min
In 8 min:
AMRAP Sets of 10 unbroken KBS

Notes:
Press – warm up and lengthen lats, warm up sets allowed before
Push Ups – chest to deck, core tight, reps dont count when HIPS or BELLY hit
KBS – you choose weight that makes the 10 reps each time spicy but do-able

FITNESS 2
A. hang power clean – 2,2,2,2;rest 2 min
B1. [PC x 1/PP x 3] x 4; rest 20 sec
B2. mixed grip wtd pull-ups @ 21X0; 2-3 x 4; rest 20 sec
B2. 10 fast CTB pull-ups x 4; rest 3 min
C. Farmer’s walk – 25 m heavy DB carry; rest 1 min x 4

Notes:
HPC – work on feet and extension
go for maxes on wtd pull-ups
remain tall and stable on walks

WOMEN’s PERFORMANCE
A. Snatch x1/Hang snatch x3/OHS x5; rest 2 min x6 complexes
B. Back squat; build to a 5rm
+
21-15-9
thrusters 30kg
pull-ups

PERFORMANCE
A. Squat snatch; build to a max
B. Drop to 77% of A and perform 20 reps for time
+
3 rounds for time:
25 kbs 2 pood
25 burpees

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2 thoughts on “Friday 7/19/13

  1. wolverine915 says:

    Marcia- SP 22kg, P-u negatives 38, KBS 12kg 11 sets
    Martha- SP 24kg, P-U negatives 31, KBS 12kg 8 sets
    Karol- SP 25kg, P-u negatives 46, KBS 12kg 12 sets
    Bill- SP 50kg, P-U rx’d 67, KBS 16kg 15 sets
    John P.- SP 40kg, P-u rx’d 44, KBS 16kg 11 sets

  2. wolverine915 says:

    Laura C.- SP 25kg, P-U negatives 24, KBS 12kg 12 sets
    Jane SP- 30kg, P-U rx’d 74, KBS 12kg 18 sets
    Joy- SP 15kg, P-U negatives 40, KBS 20lb 11 sets
    John B. DL 90kg, Sit-Ups GHD/AB mat 94, Rverse lunges 35’s 9 sets

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