5/20/13 Monday

Fitness/FitCamp

A1. Deadlift @2111; 6-8 reps x 5 sets, Rest 30 seconds

A2. Kettlebell Swings; 15 reps x 5 sets, Rest 30 seconds

A3. Push-Up @ 21×1; 10-15 reps x 5 sets, Rest 30 seconds

A4. KB Push Press @ 20×1; 8-10 reps x 5 sets, Rest 30 seconds

 

B. Five sets of:

15 Burpee Box Jump-Overs as fast as possible (24″/20″)
Rest 60 seconds

**FitCamp does not do Deadlifts (skip A1)

***Goal on “B” is to do them unbroken and fast***

 

Performance

A. Three sets, not for time, of:

Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 4-8 reps
Double-Unders x 40-50 reps

B. EMOM, for 20 minutes (10 sets) of:

Snatch x 2 reps
(Build over the course of the sets to a heavy double.)

C. Front Squat

4 reps @ 70%
3 reps @ 80%
2 reps @ 90%
1 rep @ 90-95%
Max Reps @ 85%
*Rest 3-4 minutes between sets