Tuesday December 9th, 2014

Fitness:

A. Split Jerk - Build to a moderate single. 

B. AMRAP Push-ups in 6 minutes.   ---Choose a difficulty and depth that will allow for ~30 reps. DO NOT do reps from your knees. I would rather see less ROM. 

C.

For time AND Quality, 21-15-9

Ring Rows --should have to break multiple times. 

Shoulder to Overhead- moderate.    Should have to break multiple times. 

Performance:

A. Split Jerk – Build to a 1RM
B. AMRAP Muscle-ups in 6 minutes

C.
For time, 21-15-9:
CTB Pull-ups
Shoulder-to-Overhead @ 135#/85#


"Sweat Sesh"

90 sec. on the AD @ 70% effort
30 sec. on the AD @50% effort
x10 sets
+
60 sec. on the AD @ 80% effort
30 sec. on the AD @ 50% effort
x8
+
30 sec. on the AD @ 90% effort
30 sec. on the aD @ 50% effort
x6