Friday 01Nov13
Fitness
A1. Russian KB Swings (Heavy!) 5×8-10
A2. Bent Rows 5×8-10
B. 5 Rounds:
5 Power Cleans (135/95)
10 Pull Ups
200m Run
Rest 2 mins
C. Plank Hold 2×60 secs
Left Plank 1×60 secs
Right Plank 1×60 secs
Performance
A1. RDLs (to knee) 5×3, rest 30 secs
A2. Supine Rows 5×6-8 reps, rest 60 secs
B. 7 Rounds:
5 Power Cleans (185/125)
10 Burpees
Rest 2 minutes
C. GHD Sit Ups 3×15-20