Tuesday 6/24/14

FITNESS:
A. Four sets of:
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Lateral Lunges x 8-10 reps each leg @ 20X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. AMRAP 7 minutes of:
3 Thrusters (Dumbbell or Barbell)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

OPT BEING:
A. PS – build to a 5RM TnG in 12 min
– no pause on floor for TnG 5RM PS
B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps
– pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
+
5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30
– choose weight for unbroken sets but increasing per set and little more challenging per set for BP
– record row repeats – same across is goal

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