1/29/13 Tuesdy

Fitness

A1. Bench Press @20×1; 6-8 x 3 sets; rest 60sec

A2. Pullups @2111; 6-8 reps x 3; rest 60sec

A3. Plank from Elbow x 60sec; rest 60sec

+

In teams of two, partners alternate to complete three sets each of:

20 Kettlebell Swings

15 Push-Ups

400m run

 

Performance

A.  Deadlift @ 20×0 of 3RM; Rest 3 min after each set

5 reps @ 50%

3 reps @ 75%

2 reps @ 85%

1 rep @ 90-95%

Test 3 rep Max @ TEMPO

Continue to increase in small increments if you exceed your 3 rep max

 

B. Against a 2 minute running clock, AMRAP of:

5 Burpees

5 Ground to Overhead 135/95#

Rest 2min and pick up where you left off after each set x 3 sets

*Record total reps