Wednesday 4.15.2015

"FITNESS"

A. Three sets, not for time of:Kipping Pull-ups x 6-8 reps or Supine Ring Rows x 8-10 reps @2111Ring or Stationary Dips x 6-8 repsDouble Under Practice x 60 secondsB. Every minute, on the minute, for 18 minutes:Minute 1 – 15 Wall BallsMinute 2 – 8 Burpee Box Jump-OversMinute 3 – 10 Toes to Bar

"PERFORMANCE"

A. Three sets, not for time of:Chest-to-Bar Pull-ups x 8-12 reps (working on smooth, efficient rhythm and mechanics)Ring Dips with a 2-Second Pause at Full Extension x 6-8 repsDouble Unders x 40-50 repsB. Every minute, on the minute, for 18 minutes:Minute 1 – 15 Wall Balls (20/14 lb)Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)Minute 3 – 10 Toes to Bar

"COMPETITION"

A. Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 2 reps @ 85%*Set 6 – 1 rep @ 90%Rest 2-3 minutes between sets.B. Five sets of:Halting Clean Deadlift + Hang Clean + CleanRest as neededC. Three sets of:Good Mornings x 6 reps @ 4011Rest as neededD. For time:Row 500 Meters25 Chest-to-Bar Pull-Ups50 Walking Lunges with KB Farmer Carry (32/24 kg)25 Chest-to-Bar Pull-UpsRow 500 Meters

"ENDURANCE"

45 Minutes on the AirDyne or Airbike @70%;Every 5 minutes, complete the following:15 Cal Row15 V-Ups