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Tuesday 17Sept13

 

Fitness

A1. Push Press 3×5, rest 60 secs

A2. Bent Rows 3×10, rest 90 secs

 

B. 7 Rounds:

5 Power Cleans (135/95)

15 Burpees

25 DUs (50 singles)

 

Rest 1 min

400m

 

NFT: Hanging Knee Raises 3×8-15

 

Performance

A1. Push Press 2.2.2×3, rest 15 secs, rest 60 secs

A2. Bent Rows 3×8 @31×1, rest 90 secs

 

B. 5 Rounds:

10 Power Cleans (155/105

20 Push Ups

 

Rest 3 mins

Run 800m

 

NFT: TTB 4×10-15

 

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