Monday October 27th, 2014

Fitness

A. OHS - build to a moderate, comfortable 5 reps. 

B. Back Squat x 10 reps x 4 sets. 

C. Chin-up negatives x 5 reps for max time x 4 sets.  Rest 1-2 mins.

D.

3 sets:
30 seconds – AMRAP KB Snatch
30 seconds – AMRAP KB Snatch
1 minute – AMRAP Double Unders
1 minute – AMRAP Calories on Rower
rest 4-6 minutes

Performance

A. Squat Snatch From High Hang – Build to a tough single, quickly.
B. Back Squat Clusters*; 5.3.1 x 4 sets; rest 3 minutes between sets
C. Wide-Grip Isometric Chin-Above-Bar Holds: accumulate 3-4 minutes


D.
3 sets:
30 seconds – AMRAP KB Snatch @ 55/35 (right side)
30 seconds – AMRAP KB Snatch @ 55/35 (left side)
1 minute – AMRAP Double Unders
1 minute – AMRAP Calories on Rower
rest 4-6 minutes


Notes:
- Back Squat Clusters: rest 30 seconds between clusters (rest bar on squat rack during this time)
– Chin-Above-Bar Holds: do not rest chin on bar


"Sweat Sesh"
For total time:
300 cal on AD
rest 3 minutes
150 cal on AD
rest 3 minutes
75 cal on AD