4/26/13 Friday

Fitness

A1. 
Turkish Get-Ups; 5/arm x 3 sets; rest 60

A2. Pull-Ups x Max Reps OR Pull-Ups @51×1; 3-5 reps x 3 sets, 
Rest 60 seconds

+

For time:

50/30 Push-Ups

300-Meter Run

30 Heavy Kettlebell Swings

300-Meter Run

50/30 Push-Ups

300-Meter Run

30 Heavy Kettlebell Swings

300-Meter Run

 

Performance

A.
Take 15 minutes to build to a heavy Snatch

*Watch Videos* https://www.youtube.com/watch?v=Ol4Fk7_8wwA

 

B. 
Take 10-12 minutes to build to a heavy-ish Clean & Jerk

Keep the weight light and fast with perfect mechanics, only build in weight to the extent your speed and mechanics stay sound.

*Video* https://www.youtube.com/watch?v=Lqbu14xnQgs

 

C. 
Bench Press @ 30X0

Warm-Up

5 reps @ 60% of 1-RM

3 reps @ 75%

1 rep @ 85%

Working Sets

3 reps @ 80%

3 reps @ 85%

2 reps @ 90%

7 reps @ 75%
x 4 sets

Rest exactly 2 minutes between sets.