4/30/13 Tuesday

Fitness

A1. Deadlift @31×1; 4-6 reps x 4 sets,
 Rest 45 seconds

A2. Dumbbell Shoulder Press @2011; 6-8 reps x 4 sets, Rest 45 seconds

A3. Double-Under Practice x 45-60 seconds,
Rest 45 seconds

+

Three sets for times of:

250 Meter Row

20 Wall Balls

20 Box Jumps

Rest 3 minutes

 

Performance

A. 
Three sets, not for time, of:

4 Wall Climbs

3-6 Unbroken Muscle-Ups

L-Sit accumulate 30-45 seconds

 

B1. 
Snatch Grip Push Press; 4-5 reps x 4 sets, 
Rest 2 minutes

B2. Weighted Pull-Up x Max Reps
(use 50-60% of your 1-RM weighted pull-up),
Rest 2 minutes

 

C. Handstand Push-Ups x Max Reps @ 1010
(must stay in tempo, no pause at top or bottom), x 2 sets,
Rest 3 minutes

 

D. 
10min AMRAP:

(10/6) Strict Pull-Ups

20 Hand Release Push-Ups

30 Double-Unders

12/31 Monday

A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM

A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM

B1. Power Clean, 1 rep x 5 sets, 2 min – build to a 1RM

B2. Wtd Ring Dip @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM

C. AMRAP Kipping HSPU x 1 set

D. 5 unbroken C2B Pull-ups x 20 sets for time