Friday, 8-22-14

Fitness
A) Every two minutes, for 16 minutes
Push Press + Split Jerk
Build over the sets

B) )Every 3 minutes, for 18 minutes (6 sets):
Back Squat
Build by feel
*Set 1 – 4 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 2 reps
*Set 6 – 2 reps

WOD: 5 rounds for time
-9 Dips
-6 Shoulder to Overhead
-9 Pushups
-12 pullups

Performance
Strength: A) Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
Build over the course of the 8 sets.

B)Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%

WOD: 5 rounds for time of:
-9 Ring Dips (3 Muscle-Ups)
-6 Shoulder to Overhead 135/95 155/115 185/135
-9 Strict Handstand Push-Ups
-12 Chest-to-Bar Pull-Ups
*Scale Accordingly

Extra Credit
Three sets of:
Glute-Ham Raises x 6-8 reps
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

Optional Conditioning
Row or Airdyne and easy 30 minutes
Keep heart rate between 60-80% or MHR

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531