Wednesday 15Jan14

Fitness

A. Pull Up 1, rest 10 secs, 2, rest 20 secs, 3, rest 30 secs, etc…when you fail, rest 2 mins and complete a ME set.

B. RDL 3×5, HEAVY

C. Skill/Mixed Modal Work (15-30 minutes)

Performance

A. 1 1/4 FS 3×2-3, rest 90 secs

B. Clean 1.1, rest 10, rest 2 mins x3

C. Skill/Mixed Modal Work (15-30 minutes)

Ideas:

Gymnastics:

Pull Ups/Rack Rows/Jumping Pull Ups

Handstands/HSPUs/HS Walks/Wall Walks/etc..

Pistols

MU Progression

Monostructural:

DUs (hint hint), rowing, AD/AB

Weightlifting:

Thrusters

Clean variations

Snatch variations

Lunges (single leg, single elevated, front rack, back rack, etc..)

Kettlebell Swings

This is about 10% of what you can do…the Trainers will offer more ideas to you in class!