5/17/13 Friday
Fitness
A1. Dumbbell Bench Press @ 30X0; 8-10 x 3 sets, Rest 45 seconds
A2. Romanian Deadlift @ 3011; 6-8 x 3 set, Rest 45 seconds
A3. Hollow Rocks; 30-45 sec, Rest 45 seconds
A4. Ring Row @3111; 8-10 x 3 sets, Rest 45 seconds
+
In teams of two, with only one partner working at a time, complete four sets each of:
Row 500 Meters
25/20 cals on Airdyne
Performance
A. Take 15 minutes to build to a heavy Snatch.
B. Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.
C. Bench Press Wave Load; 5-3-1-5-3-1-5-3-1
Rest 2-3min b/w sets based on load