Saturday 8/3/13

FITNESS 1
A1. DB Reverse Lunges @ 2020; 12-20/set alt’ing x 4; rest 30 sec
A2. Dips/Assisted Dips @ 4011; 3-4 x 4; rest 30 sec
A3. 15 GHD sit ups @ 2020 x 4 sets; rest 2 min
B. AD sprints – 20 sec max effort; rest walk 2 min x 5

Notes:
– knee kisses ground on lunges, stay tall, step back and down
– shoulder below elbow on dips, prefer Gravitron or lower rep strict dips over bands, otherwise negatives
– ensure you watch the rest times b/t sets
– record peak wattage for all AD sets

FITNESS 2
for time:
100 wall balls – 20/14# to 11ft

rest 10 min

for time:
100 CTB pull-ups

rest 5 min

for time:
100 DU’s

Notes:
– ELEVEN feet for wall balls – STRICT!
– strategize and record plan for CTB before, then comment on how that went after
– all out on DU’s, if going unbroken, then go faster!

PERFORMANCE
PM
A. Power Clean – build to a 2RM in 10 min – max 6 sets
B. Power Snatch – build to a 2RM in 8 min – max 5 sets
C. Clean Grip DL – build to a 2RM in 6 min – max 4 sets
D. 4 min AD max cals
E. 2 min max CTB pull-ups

Notes:
– rest as needed b/t exercises lettered A-E
– CGDL is NOT TnG
– record recovery time b/t D and E
– preferably a PM session

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