Wednesday April 30th, 2014

Fitness: 

A. Barbell Strict Press, 5-7 reps x 3 sets, rest 1:30 between sets.
 Go up in weight slightly from last week. Last Week was 6-8 reps

B1. Russian Kettlebell Swings, 15-18 reps x 4 sets, rest 15 seconds.  Use a little bit heavier than you are used to.

B2. Burpees, 10-12 reps as fast as possible x 4 sets, rest 2 minutes between sets.

C1. Band tricep push-down  12-20 reps x 3 sets, rest 1 minute.

C2. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1 minute.

*If you finish early and have extra time and energy do row sprints. 

30s on 

2:30 rest x up to 4 sets. 

Performance: 

A. 

Two sets, not for time, of:
Rope Climb x 2 ascents
Double-Unders x 40 reps

B.
eight sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.  Build from 65 up to ~90% of 1RM over course of sets.

C.
Complete as many rounds and reps as possible in 5 minutes of:
295/165 lb. Deadlift x 3 reps
Muscle-Up x 3 reps

Scale to 80% of 1RM.  DO NOT ALLOW YOURSELF TO USE CRAP FORM ON DL. 

sub for 3 muscle-up is 5 CTB, 5 ring dips, 5 toes to bar.  

Rest exactly 5 minutes, and then . . .

D. 

3 rounds for time

15/10 pull-ups

Run 200m