5/13/13 Monday

Fitness/FitCamp

A1. Goblet Squat @21×0; 8-12 reps x 3 sets, Rest 45 seconds
A2. Single-Arm DB or KB Row @2010; 8-10/arm x 3 sets, Rest 45 seconds
A3. Kettlebell Swings; 15-20 reps x 3 sets, Rest 45 seconds
A4. Push-Ups @2010; 10-15 reps x 3 sets, Rest 45 seconds

+

4 sets, On a 2-min running clock complete:

250m Row

Air squats in remaining time

Rest 2min b/w sets

*score is accumulated squats*

 

Performance

A.  Snatch Cluster;  1.1 x 8 sets, 1-3 min rest (heavier you go the more rest you take)

B. Front Squat Wave load; 5-3-1-5-3-1-5-3-1. rest 2-3min

example…205-215-225, 210-220-230, 215-225-235

C. GHD Sit-Ups; 20 reps AFAP x 3 sets
Rest 90 seconds