Monday May 19th, 2014

Fitness:

A1. Front Squat @ 20×1, 7-9 reps x 3 sets, rest 1:30 between sets.
Go Up in Weight from May 5th

A2. Supinated Pull-Ups @ 30×1, 2-3 reps x 3 sets, rest 1:30 between sets.
Intermediate: Negative Pull-Ups(3-4 reps)
Beginner: Ring Rows, 8-10 reps

B. DB Bench Press Heavy, 4-6 reps x 3 sets, rest 1 minute between sets.

C. 4 Rounds for time:
Run 200 Meters
Airdyne 15 Calories
12 Sit-Ups
12 Goblet Squats

Performance:

*don't worry we aren't skipping the squats, just giving you an extra day to recover from the heavy thrusters. We will squat tomorrow.

A. Muscle-up technique practice. If you have muscle-ups 2 on the minute for 5 minutes. Focus on your technique.

B.
Five sets of:
3-Position Snatch
(high hang, mid-hang, floor)
Rest as needed

C.

3 rounds for time:

25 KBS 70#/ 45#

25 burpees

compare to August 9th, 2013.  Burpee standrard is a jump with clap. KBS standard is overhead with ear visible from side. White board workout.