Friday December 12th, 2014

Fitness:

A1. Push-ups 3-5 perfect reps x 5 sets; rest 1 minute
A2. Pull-up Negatives 3-5 reps x 5 sets; rest 1 minute
B1. Bench Press; 6-8 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 6-8 reps x 5 sets; rest 1 minute

C. same as below but with

12 Double KB front rack squats

12 GHD sit-ups or regular sit-ups

Performance: 

A1. Weighted Dips; 1-2 reps x 5 sets; rest 1 minute
A2. Weighted Pull-ups; 1-2 reps x 5 sets; rest 2 minutes
B1. Bench Press; 3 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 2-3 reps x 5 sets; rest 1 minute

C.
“Toes-to-Bar 14.2 Variation”
Every 3 minutes complete
2 rounds of:
10 Overhead Squats @ 95#/65#
10 Toes-to-Bar
(*add 2 reps to each movement every 3 minutes)
(**go until unable to get both rounds with the 3 minute time frame)