4/22 Monday

FitCamp/Fitness

A1. 
Half Kneeling Bottoms Up KB Press @ 20×1; 8-10 reps x 4 sets, Rest 45 seconds

A2. Plank from Elbows; 30-45 seconds x 4 sets, 
Rest 45 seconds

A3. Kettlebell Swings; 20 reps x 4 sets, 
Rest 45 seconds

+

In teams of three, complete five rounds each for time of:

200-Meter Row Sprint

10 Dumbbell Ground to Overhead

 

Performance

A.  3-Position Snatch @ 70-75%
(high hang, below knee, floor); 1 rep each position x 5 sets,
Rest as needed

B. 
Push Press; 3 reps x 5 sets, (build each set)
Rest as needed

C. 
Front Squats @ 30X0

*Watch Video* https://www.youtube.com/watch?v=kJJt188cuCc

Warm Up

5 reps @ 60% of 1-RM

3 reps @ 75%

1 rep @ 85%

Working Sets

3 reps @ 80%

3 reps @ 85%

2 reps @ 90%

7 reps @ 75%
x 4 sets

Rest exactly 2 minutes between sets.