Saturday, December 3rd

5 Underappreciated Benefits of Lifting Weights -BarBend

Performance is in red, Competition is in blue, Links are in green

A) Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 3-5 reps 
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B) Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or BB)
20 Box Jumps or Step-Ups

C) Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

A) Every 2 minutes, for 16 minutes:
Snatch Pull + Hang Snatch + Snatch

Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt in on the next round. If you miss again, then take weight off the bar.

B) 6 rounds @85-90%
10 Power snatches 75/55
3 Bar muscle ups

C) 3-4 sets 
Row 90 seconds 
rest 30 seconds 
Bike 90 seconds 
rest 30 seconds 
Jog 90 seconds 
rest 30 seconds 

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