4/19/13 Friday

Fitness

A. 
Dumbbell Walking Lunge @ 10×0; 20 reps x 3 sets, Rest 60 seconds

+

5min AMRAP of:

20 Double-Unders

10 Squats

+

Rest 1 minute

+

5min AMRAP of:

5 Man-Makers

10 Box Jumps

+

Rest 1 minute

+

5min AMRAP of:

5 Toes to Bar

10 Push-Ups

 

Performance

A. 
Clean & Jerk Cluster; 1.1.1 x 6 sets, Rest as needed

(The heavier you go the more rest time you take)

Build throughout the six sets, starting around 70% of your 1-RM.

 

B. 
Clean Pull Cluster; 1.1.1 x 3 sets, Rest as needed

Start with your last weight of Clean and Jerk

 

C. 
Four sets for max reps:

In two minutes, complete the following:

Run 400 Meters

Handstand Push-Ups x Max Reps

Rest 2 minutes

 

D. 
High bar Back Squat; 10 reps x 3 sets, 
Rest 4-5 minutes

Make ALL three sets count! I want you to go hard here