Tuesday April 8th, 2014

Fitness: 

10 Minutes of the following:
300 Meter Row
20 Box Jumps or Step-ups
10 Sit Ups
+
Rest 6 Minutes
+
10 Minutes of the following:
20/15 Calorie Airdyne
15 Wall Balls
10 Burpees

Performance:

Part A should basically be part of your general warm-up

A.
3 sets, NOT for time, of:
Strict Handstand Push-Up x 6-10 reps
(if you can’t perform these unbroken, accumulate as many reps as possible in 2-3 quick sets)
Ring Rows x 10 reps
Toes to Bar x 10-15 reps

B.
Take 10-15 minutes to work on Jerk Technique – only build load if speed and mechanics are perfect.

C.
Every two minutes, for 10 minutes (5 sets), complete the following:
Weighted Pull-Ups x 3 reps

D.
Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (55/35 lbs).   Scale up or down based on bodyweight.
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps 70#/45#