Friday May 2nd, 2014

Fitness:

A. 3 Rounds for time of the following:
Row 500 Meters
20 DB Thrusters @ moderate weight or Barbell Thrusters @ 65/35
12 Sit-Ups

B1. Weighted Plank Holds, 30 seconds x 4 sets, rest 1 minute.
B2. AB Wheel Roll-Outs, 8-10 reps x 4 sets, rest 1 minute.

Performance

A.
Take 15 minutes to build to a heavy Snatch.

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.

C.
Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.

You choose the loads.