Wednesday January 14th, 2015

Lifestyle:

Day 3

Upper Body Pull/Lower Body Push

4 sets:

A1. Pull-ups x 10; rest 1 min
A2. Jump Switch Lunge x 16; rest 1 min


3 sets:
B1. Single Arm DB Row x 10 with pause at top; rest 1 min
B2. Front Squat x 8; rest 1 min


3 sets:
AMRAP Ring Rows in 1 min
rest 30 sec
AMRAP Wall Balls in 1 min
rest 30 sec
AMRAP Sit Ups anchored in 1 min
rest 30 sec
AMRAP Double Unders in 1 min
rest 30 sec
AMRAP push ups in 1 min

Performance:

*If doing Slam - Fest you should not do this workout. Come in and get some work in but do not overdo the volume on anything. Stay sharp stay focused. 

A. Power Clean x 1/Hang Power Clean Below Knee x 1/High Hang Power Clean x 1: Build to a Max of the Complex
B. Deadlift @ 305# – 3 reps on the minute for 5 minutes

C.
For time:
1K Row
40 Power Snatches @ 105#/ 55#
500m Row
80 Kettlebell Swings @ 70#/55#