Tuesday 4/1/14

FITNESS:
A. Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.

SHE:
A. BS @20X1; 3,3,3; rest 2-3 min (70-75%)
B. Emom 10 min – PC x 1 (5 min @75%, 5 min @80%)
+
for time @80-85%:
AD 50 cals
40 GHD sit up
30 pull up
20 HSPU
10 TGU

BEING:
A. PS build to 80% of 1rm in 10mins
B. PS 80% of 1rm 1 rep every 30sec for 6mins
C. Split jerk from blocks 65-75% of 1rm 2-3×5; rest 90sec
+
8min 90% effort
Row 200m
15 ring dips
rest 5mins
8mins 90% effort
4 DB sn R 65/45#
4 DB sn L 65/45#
8 T2B
20 DU

Notes:
– focus on positioning for PS and as you get deeper into reps be aware of any changes
– SJ start at 65% small builds as you go stay within the range
– focus on breathing and kipping the dip

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