Wednesday May 28th, 2014

Fitness: 

A. Front Squat @ 30×1, 4 reps x 4 sets @ 60% or moderate weight, rest 1 minute between sets.
Skip this if legs still sore form Murph

B. DB Bent Over Row @ 41×1, 6-8 reps/each x 3 sets, rest 30 seconds between arms.

C. DB Bicep Curls @ 30×1, 8-10 reps x 3 sets, rest 60 seconds.

D. 4 Sets of the following @ High Aerobic Effort:
15 Calorie Airdyne
8 Burpees
Run 200 Meters
Rest 90 seconds between sets.

Performance:

A.
Three sets, not for time, of:
Handstand Push-up practice
L-Sit x 30-45 seconds

(this should be quick and just an opportunity to touch up on these moves. )

B.
Four sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest 2 minutes

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=185

It will be like this but instead of returning the bar to the floor, you will perform the hang clean. You may then dump from the top and reset for the clean. USE THE HOOK GRIP. 

C.
For time:
185/95 lb Hang Squat Clean x 5 reps
Pull-Ups x 20 reps
185/95 lb Hang Squat Clean x 4 reps
Pull-Ups x 15 reps
185/95 lb Hang Squat Clean x 3 reps
Pull-Ups x 10 reps
185/95 lb Hang Squat Clean x 2 reps
Pull-Ups x 5 reps
185/95 lb Hang Squat Clean x 1 rep
Pull-Ups x 5 reps

*If this is too heavy use 60% of your 1RM clean.  It should be heavy but you should be able to do multiple reps in first set. 

If there is time AND you aren't training tomorrow :

Three sets of:
D1. Glute-Ham Raises x 6-8 reps @ 3010
Rest as needed
D2. Front leaning rest x 30-45 seconds
Rest as needed