2/4/13 Monday

FitCamp

5 Rounds
20 Seconds on 40 Seconds off:
-Burpees
-10 yd Shuttle Sprint
-Walking lunges

*Etc. On the sound of “Go” accumulate as many Burpees as possible in :20sec, rest :40sec, then, perform as many reps as possible of 10yd shuttle sprints in :20sec, rest :40sec, then, perform as many reps as possible of walking lunges in :20sec, rest :40sec. Repeat this cycle for a total of 5 rounds. *

Fitness

A1. Front Squat @20×1; build to a tough 1RM; rest as needed

B1. Ring Rows  @2111; 12-15 x 4, Rest 45sec

B2. Front Plank; 45-60 sec, rest 45

+

B. 
For time:

30 Kettlebell Swings

15 Burpees

24 Kettlebell Swings

12 Burpees

18 Kettlebell Swings

9 Burpees

 

Performance 

A. 
Take 15 minutes to build to a heavy Power Clean

B. 
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)