Wednesday May 7th, 2014

Fitness: 

A. Barbell Strict Press, 4-6 reps x 3 sets, rest 1:30 between sets.
 Go up in weight slightly from last week. Last Week was 5-7 reps

B1. Barbell Thrusters @ 75/45, 65/35, 10-12 reps x 4 sets, rest 10 seconds
Beginners, use dumbbells

B2.  Box Jumps or Step-ups. , 12-15 reps x 4 sets, rest 2 minutes between sets.
Must step down. 

C1. DB Powell Raises @ 30×1, 8-10 reps/each side x 3 sets, rest 1 minute.
https://www.youtube.com/watch?v=BxK60HYw760

C2. Weighted Plank Hold x 20 seconds, rest 10 seconds, Weighted Plank Holds x 20 seconds, rest 1 minute

Performance:

A.
Two sets, not for time, of:
Run 400 Meters @ 70-80%
Muscle-up work

B.
For time:
Run 1 Mile
60/40 Pull-Ups
Run 1 Mile

C. stretch, mobility, foam roll.