3/19/13 Tuesday

Fitness

A1.  Deadlift @ 20×1; 6-8 x 3 sets, rest 60

A2. 
Wall Climbs; 3-5 x 3 sets, 
rest 60

A3.  Double-Under Practice x 60 seconds,
rest 60

+

B. 
Five rounds for time of:

5 Dumbbell Ground to Overhead

100-Meter Run

 

Performance

A. 
Three sets, not for time, of:

20 unbroken Double-Unders

5-10 kipping T2B

2-3 Bar muscle ups

 

B. 
Deadlift

5 reps @ 65% of 1-RM

4 reps @ 75%

3 reps @ 85%

Rest as needed

 

C. 
Three rounds for time of:

10 Dead Lifts 225/165

10/7 Handstand Push-Ups

Rest exactly 3 minutes, and then . . .

 

D. 
Three rounds for time of:

20 Kettlebell Swings (32/24 kg)

20/15 Ring Dips