Monday April 21st, 2014

Fitness:

A1. Front Squat @ 20×1, 1-2 reps @ 90% of 1RM x 5 sets, rest 1:30 between sets.

*Use a heavy load if you have never tested 1RM. Make sure form is good as you build in weight. RECORD YOUR PR if you set one!

A2. DB Upright Row @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.

B. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
*Use push-ups if you don't have more than 10 unbroken perfect push-ups. 

C. Ring Rows  @ 20x1, 6-8 reps x 3 sets, rest 1:30 between sets.  Perfect form and pause for that second at top!

D. 21-18-15-12-9-6-3 of the following:
Row or Airdyne Calories
Front Squat 75#/45#

Performance:

A.
Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps

B.
Five sets of:
B1. Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
B2. Tall Box Jumps x 5 reps @ 04X1
(reset on the ground for 4s each time before next jump)
Rest 2 minutes

C.
Back Squat @ 30X0
*Set 1. x 5 reps @ 60%
*Set 2. x 3 reps @ 75%
*Set 3. x 1 rep @ 85%
*Set 4. x 3 reps @80%
*Set 5. x 3 reps @ 85%
*Set 6. x 2 reps @ 90%
*Set 7. x 5 reps @ 80-82%
*Set 8. x 5 reps @ 80-82%
*Set 9. x 5 reps @ 80-82%
*Set 10. x 5 reps @80-82%

Rest exactly 2 minutes between sets 7-10. Rest less between sets 1-6.