Friday December 5th, 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; 8-10 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 8-10 reps x 5 sets; rest 1 minute

C. 

AMRAP in 7 minutes

2 Ring Rows

4 push-ups

6 sit-ups

8 burpees

Performance: 

A1. Weighted Dips; 2-3 reps x 5 sets; rest 1 minute
A2. Weighted Pull-ups; 2-3 reps x 5 sets; rest 2 minutes
B1. Bench Press; 5 reps x 5 sets; rest 1 minute
B2. Strict Bent-Over Barbell Rows; 4-5 reps x 5 sets; rest 1 minute

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=171

C.
AMRAP in 7 minutes:
1 Muscle-up
2 Handstand Push-ups
4 CTB Pull-ups
8 Hand Release Burpees

Notes:

Build per set if you hit the upper end of rep scheme. 

Think quality of movement for all these, especially the bent over barbell rows.  Shoulder blades back and down.