3/27/13 Wednesday
FitCamp
5 sets @ 85% effort – each set same time:
20 walking lunges
Run 400 m
20 sit ups
walk rest 2 min b/t sets
Fitness
A1. Deadlift @ 20×1; 6-8 reps x 4 sets, Rest 45 seconds
A2. Single Arm Press @ 21×1; 6-8 reps/arm, Rest 45 seconds
A3. Dumbbell Alternating Reverse Lunges; 10 reps/leg, Rest 45 seconds
+
Three rounds for time of:
10 Man-Makers
400 Meter Run
Performance
3 sets @ 90%:
60 sec Thrusters @ 65/45lbs
60 sec Rowing
2min rest
+
5 min rest
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3 sets @ 90%:
60 sec Power Clean @ 95/65lbs
60 sec Row/Airdyne/Run
2min rest
+
5 min rest
+
3 sets @ 90%:
60 sec OHS @ 65/45lbs
60 sec Box Jumps – 24″ – step down
2min rest