Friday 13Dec13

Fitness

A1. DB SP 4×6-8, rest 30

A2. Back Squat @75% 4×5, rest 30

A3. Bent Rows 4×6-8, rest 2 mins

B. 25-20-15-10-5

Walking Lunges (single ct)

Push Press (95/65)

Hang Power Cleans (95/65)

DUs (x2 singles)

Performance

A1. DB SP 4×6-8, rest 30

A2. Back Squat @75% 4×5, rest 30

A3. Bent Rows 4×6-8, rest 2 mins

B. 2 Rounds of 60 sec max efforts:

Front Squats (165/115)

HSPUs (sub strict press @ 65% of 1rm)

Russian Swings (32/24)

DUs

Rest 4 minutes