01.19.17

Sport

1.bench 10-6-6-6 work to a heavy 6 in 12 min.

2a.deadlift 6-6-6-6-6 work to a heavy 6 in 15 min.

2b.max UB deficit HSPU x 5

for total time:

-10 kettlebell swings #70m #53f

-500m row

-10m/7f muscle ups

rest 3 min.

-10 kettlebell swings #70m #53f

-40 wall ball #20m #14f

-8m/5f muscle ups

rest 2 min.

-10 kettlebell swings #70m #53f

-30 cal. bike

-6m/3f muscle ups

Performance

1.bench 10-6-6-6 work to a heavy 6 in 12 min.

2a.deadlift 6-6-6-6-6 work to a heavy 6 in 15 min.

2b.10 sec. HS hold + max UB HSPU x 5

for total time:

-10 kettlebell swings #70m #53f

-40 burpees

-8m/5f muscle ups

rest 3 min.

-10 kettlebell swings #70m #53f

-30 cal. bike

-7m/4f muscle ups

rest 2 min.

-10 kettlebell swings #70m #53f

-20 cal. row

-6m/3f muscle ups

Fitness

1.bench 10-6-6-6 work to a heavy 6 in 12 min.

2.deadlift 6-6-6-6-6 work to a heavy 6 in 15 min.

for time:

-30 1 arm dumbbell power snatch (pick your own weight)

-40 split jumps

-20 double unders

-30 wall ball #20m #14f

-10 shoulder to overhead anyway #95m #65f

-20 power clean #95m #65f

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Jane getting strong.

Read:

Are You A Teammate Or A Training Partner