Monday June 2nd, 2014

Fitness:
A.
10 rounds for time:
Row 250m
9 burpees

Scale the burpees based on experience. Record this time.

+
3 sets:

B1. Scapular pull-ups  6-8 reps. rest 1:30
B2. DB curls 8-10 reps.  rest 1:30

*workout can be done in either order.  A then B or B then A.


Performance:

A.
Every 90 seconds for  8 sets:
Halting Snatch Deadlift + Hang Snatch

Build load as you go, but prioritize mechanics over loads. Be strict on rest. Less talk, more lift. Focusing on making every lift. Only build if you hit the prior lift with excellent form.

B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 4 reps @ 4-5% more than was used last Monday

Rest 3 minutes between working sets.

C.
Every minute, on the minute, for 10 minutes:
Even Minutes – Strict Ring Dips 4-8 reps @ 2011
Odd Minutes – Strict Pull-ups 4-8 reps @ 21X0