Tuesday 10/29/13

FITNESS:
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

PERFORMANCE:
A. emom – 12mins
odd – PS TnG x 5 55-65% perfect form
even – 3-4 close grip bench press @20X1 70% of 1rm
B. emom – 16mins
odd – 10 burpees
even – 7-8 T2B
C. emom – 16mins
odd – AD 10sec 97% effort
even – 12 situps
+
10mins 80% effort
1 TGU/arm 1.5/1pd
5 DL TnG 205/135#
AD .3miles

Notes:
A. – pick weight in range that allows perfect form no pause on floor for PS focus on staying to tempo on CGPB
B. – heart rate up – be consistent on burpees and work on breathing during both movements – when are you breathing on burpees?
C. – push on AD smooth on situps keep same RPM’s for AD
– 10mins smooth try to start – maintain – and finish at same pace

Strength & Power Development:
Olift w5d2
A. Power Clean- 70%x3x5
B. Snatch High Pull- 70%x3x5
C. Snatch Balance- 65%x3x5
D. Push Press- 72%x3x5

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