Monday July 14th, 2014

Fitness:

A.
3 sets:
A1. DB curls x 8-10 reps
Rest 45 seconds
A2. Scap pull-ups x 6-8 reps.
Rest 45 seconds

B .
5 sets for times:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Burpees x 10 reps
Run 400 Meters
Rest 3 minutes between sets

Performance:

*choose 3 of the 4 letter based on your goals. *
A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Three rounds for time of:
20 Overhead Alternating Lunges (95/55 lbs)
15/10 Pull-Ups.     ---females with 15 or more consecutive kipping pull-ups should do 15 per round.