March 7, 2013 – Performance

Workout of the Day
A.
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes

B.
Three rounds for time of:
Push-Ups x 40 reps
400 Meter Run

Workout of the Day
A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Five sets of:
Row 250 Meters
Push-Ups x 20/15 reps
Rest 90 seconds

Workout of the Day
A.
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

B.
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds

C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
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Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.