Wednesday May 21st, 2014

Fitness: 

A. Deadlift @ 30×1, 3-4 reps x 4 sets, rest 90 seconds.

B. DB Standing Press @ 30×1, 6-8 reps x 4 sets, rest 90 seconds.

C1. DB Thrusters or Barbell Thrusters @ 75/45, 12-15 reps x 4 sets, rest 45 seconds.
C2. Back Extensions @ 30×1, 12-15 reps x 4 sets, rest 1 minute.

D1. DB Tricep Extensions @  8-10 reps x 4 sets, rest 60 seconds.
D2. Weighted Plank Hold x 45 seconds x 4 sets, rest 60 seconds

Performance:

A.
Take 15- 20  minutes to build to a heavy Split Jerk

B. Max reps strict pull-ups in 5 minutes.

C.
Three sets for max reps: Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep). No kipping allowed.
Rest 3 minutes