Tuesday 10/1/13

FITNESS
6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

PERFORMANCE
A. BS @ 30X1; 2-3 x 3; rest 3 min
B. squat clean – start at 50% 1RM – add slow per minute to a MAX in max 10 min
C. amrap WB – 20/14# to 10ft – 1 set max effort for reps
D. amrap Pull Ups – 1 set max effort for reps
E. amrap DU’s – 1 set max effort

Notes:
– use BS as stimulation for rest of workout – not RM’s
– get out of bottom fast on cleans – record jumps
– hip crease below knee cap on WB, ONLY ONE SET ALLOWED – termination is pausing or dropping

Strength & Power Development
Oly Lifts w1d2
(Sets x Reps or % x Reps x Sets)
A. Power Clean + 2 Clean 65%x3x2; 70%x3x2
B. Clean High Pull– 70%x5x3; 75%x5x2
C. Snatch Balance– 60%x3x2; 65%x3x2, 70%x3x2
D. Push Press- 75%x5x5

Gymnastics
E. 8R-Knees to Elbows- AMRAP 30sec; 60 sec rest (work on speed and efficiency)
F. HSPU- up ladder 50 Reps total

+Conditioning
3R no rest
20 KB Cross chops
12 V-ups

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