1/25/13 Friday

Fitness

A1. Alternating Single Arm DB Press; 6-8 reps x 4 sets; rest 45sec

A2.Romanian Deadlift @ 3011; 6-8 x 4 sets; rest 45sec

A3. BB Rollouts; 15-20 reps x 4 sets; rest 45sec

+

For time:

30 Shoulder to Overhead

600-Meter Run

40 Wall Balls

 

Performance

A. Deadlift Wave Loading; 6-4-2, 6-4-2; Rest 4min b/w sets

*(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)*

* Use rest time to work on appropriate skill work on the rings – muscle-ups, ring dips, transitions, Kipping pull-ups, etc….*

+

B.  Three rounds for time of:

20 Pull-Ups

40 KBS (24/16 kg)