4/8/13 Monday

FitCamp

A1. Hip Bridge Lateral Leg Swing; 6-8/leg x 3 sets, rest 30

A2. Glute Focused Half Kneeling Split Squats; 6-8/leg x 3 sets, rest 30

+

Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats*

*Use the same kettlebell for both movements*

 

Fitness

A1.  Deadlift @ 30×1; 6-8 reps x 3 sets, Rest 45 seconds

A2. Wall Climbs; 3-5 reps, 
Rest 45 seconds,

A3. Russian Step-Ups; 10/leg x 3 sets, Rest 45 seconds

A4. Single Leg Lowering; 6-8 reps x 3 sets, Rest 45 seconds

+

Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats*

*Use the same kettlebell for both movements*

 

Performance

A. 
Three sets, not for time, of:

5-10 KIPPING Handstand Push-Ups (add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)

10 Butterfly Pull-Ups (If mobility is not there than you will perform mobility circuit instead)

25 Unbroken Double-Unders

 

B. 
Hang Snatch + Snatch + Overhead Squat; 1 rep of each x 6 sets

Rest as needed

Build over the course of the six sets

 

C. 
Halting Snatch Deadlift @ 5121; 3 reps x 3 sets

Rest as needed

*use straps if you got em*

 

D. 
High Bar Back Squat; 3-5 reps x 5 sets @ 80-85% 1RM, Rest 2 minutes