3/5/13 Tuesday

Fitness

A1.  Shoulder Press @ 20×1; 6-8 reps x 4 sets, Rest 45 seconds

A2.  Russian Step-Ups; 10 reps/leg x 4 sets,
Rest 45 seconds

A3. Toes to Bar; 10-15 reps x 4 sets,
Rest 45 seconds

+

8min AMRAP of:

5 Dumbbell Ground to Overhead

10 Pull-Ups

15 Push-Ups

 

Performance

A1. 1 Shoulder Press + 4 Push Press x 4 sets,
Rest 60 seconds

A2. Strict Toes-to-Bar; 8-10 reps x 4 sets,
Rest 60 seconds

+

8 minute AMRAP of:

5 Hang Power Clean 135/95lbs

10 Pull-Ups

15 Hand-Release Push-Ups