3/12/13 Tuesday

Fitness

A1. 
Deadlift @20×1; 6-8 reps x 3 sets, Rest 45 seconds,

A2. Turkish Get-Ups; 3/arm x 3 sets, 
Rest 45 seconds,

A3. Barbell Rollouts; 8-10 reps x 3 sets, 
Rest 45 seconds

+

Three rounds for time of:

400 Meter run

30 Kettlebell Swings

15 Push-Ups

 

Performance

A.
Three sets, not for time, of:

10-15 Butterfly Chest-to-Bar Pull-Ups

:30-:45sec L-Sit

10 Kettlebell Push Press
(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)

B. 
Deadlift

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%
Rest as needed

C. 
Three sets for times of:

15 Pull-Ups

20 Shoulder to Overhead (95/65 lbs)

25 Push-Ups

Rest 2 minutes

*Extra*

D.  For max meters:

3 Minutes of Rowing

Rest 3 Minutes

2 Minutes of Rowing

Rest 2 Minutes

1 Minute of Rowing