Friday April 18th, 2014

Fitness: 

A. 16 Minute AMRAP of the following:
12 Goblet Squats - moderate
Run 200 Meters
12 Sit Ups

B. Side Bridges x 45 Seconds Total x 3 sets/each side, rest 1:30 between sides.
You may come down in between the 45 seconds, as long as you complete 45 seconds in total.

C. KB or DB Farmer’s Walk x 100 Meters x 2 sets, rest 1 minute between sets.

Performance: 

A.
Take 15 minutes to build to a heavy Snatch

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build in weight if your speed and mechanics stay sound.

C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets 6-10. Rest less between sets 1-6.

Increase loads by 1-2% from last week if tempo and reps look good.