5/31/13 Friday

Fitness

A1. Barbell Shoulder Press @ 2011; 8-10 x 4 sets,
Rest 45 seconds

A2. Russian Step-Ups; 10-12/leg
x 4 sets, Rest 45 seconds

A3. Farmers Carry; x 50 Meters,
Rest 45 seconds

+

4min AMRAP of:

10 Push Press

10 Pull-ups

Rest 4 minutes, and then . . .

4min AMRAP of:

10 Kettlebell Swings

10 Hand-Release Push-Ups

 

Performance

A.
Take 15-20 minutes to build to a heavy snatch.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk

C.
Front Squat;  2 reps
 x 3 sets, Rest as needed