4/16/13 Tuesday

Fitness

A1. 
Russian Step-Ups; 10 reps/leg x 4 sets, 
Rest 45 seconds

A2. Ring Rows @ 2111; 10-12 reps x 4 sets,
Rest 45 seconds

A3. Push-Ups @ 2011; 12-15 reps x 4 sets, Rest 45 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Balls (20/12 lbs)

12 Burpees

 

Performance

A. 
Front Squat; 
5 reps @ 70% x 1 set, 4 reps @ 75% x 1 set, 3 reps @ 80% x 1 set, 
3 reps @ 85% x 3 sets

Rest 2 minutes between sets.

B. 
Five sets for max load of the following Barbell Complex:

3 Hang Clean + 3 Front Squats + 3 Jerks (split), Rest 3-4 minutes between complexes

*NO DYNAMIC STARTS*

*List loads used for each of the five sets*

*Barbell can’t touch the floor once you start*

C. 
Run to park, circle track 1 time and come back. Try and push it! this is about 1 and 3/4 miles. I dont care what route you take getting to park (cut through baseball field, run on street, whatever). Act as if you gotta get home before street lights come on and you got 15-20min to do so.