Wednesday April 16th, 2014

Fitness: 

A. Barbell Strict Press, 8-10 reps x 3 sets, rest 1:30 between sets.

B1. Thruster AMRAP 25 seconds x 4 sets, rest 15 seconds.
Beginners: Dumbbells
Advanced: Barbell @ 75/45, 65/33 lbs
B2. Hand Release Push Ups, 15-18 reps x 4 sets, rest 2 minutes.
Knee Push Ups for those less advanced

C1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C2. Weighted Plank Holds x 30 seconds x 3 sets, rest 1 minute.

Performance:

A.
Skill of your choice practice.  Pick something, improve it.  10 minutes.

B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM.    Use hook grip. Be strict about only 10s between singles.
(rest 10 seconds between singles)
Rest as needed between sets.

C.

Three sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean.
(rest 10 seconds between singles)
Rest as needed between sets.

D.
On the minute, every minute, for 10 minutes, complete AFAP:
Deadlift x 2 reps
Burpees x 3 reps

Loading – Use between 255-315/ 155-205 lbs. Understand who you are as an athlete and select the appropriate weight.