Friday April 4th, 2014

Fitness:

A1. Overhead Med Ball Slam, 20 reps x 3 sets, rest 1 minute

A2. Band Pull Aparts 15-20 reps x 3 sets, rest 1 minute

B. AMRAP 18 Minutes of the following:
10 Wall Balls ---really focus on range of motion standards
5 Ring Rows
25 Jump Rope Singles or Run 200 Meters - depending on weather

Performance:

A.
4 sets of:
Clean & Jerk x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes between working sets, less between warm-ups.

Build throughout the sets. Start your working sets around 70% of your 1-RM. Have perfect technique on each clean and each jerk.  Always chasing perfection. Full clean.


B.
3 sets for max reps:
In two minutes, complete the following:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes

Sub 400m row if weather is not good.

C.
3 sets of:
Back Squat x 10 reps
Rest 4 minutes

Ok to push it here.  If you fall a rep or 2 short just note it.  Have 2 spotters for each set you complete.