4/17/13 Wednesday

FitCamp/Fitness

A1.  Pull-Ups @ 3111; 4-6 reps x 3 sets, Rest 60 seconds

A2.  Goblet Squats @ 31×1; 6-8 reps x 3 sets,
Rest 60 seconds

A3. Side Planks x 30 seconds/side,
Rest 60 seconds

*If you cannot perform a pullup then either do them assisted with partner or perform negatives. Or both!*

+

10 sets each for time:

100m Sprint

90 sec rest

 

Performance

A. 
Three sets, not for time, of:

10-15m Handstand Walk

25-50 unbroken Double-Unders

Pistols x 4 each leg

 

B. 
Weighted Chest-to-Bar Pull-Up (supinated);
 Take 12-15 minutes to build to a heavy single

*2012 Games standards* Take 5-7 sets to get there

 

C. 
Three rounds for time of:

30 Kettlebell Swings (32/24 kg)

20 Pull-Ups

Immediately followed by . . .

40/30 Handstand Push-Ups