Hannah on 14.2
FITNESS
A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
Man-Makers x 5 reps
Run 100 Meters with 20 lbs Medicine Ball
AIM
A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10 reps @ 1010
Rest 90 seconds
B. For time:
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
. . . and so on, down to,
1 Ring Dip
10 Pull-Ups
SPORT
A. Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.
B. Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.
C. Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
Rest exactly 3 minutes, and then . . .
D. Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (30/20 lbs)
10 Toes to Bar