Tuesday 25/2/14 – Competition

A)
“Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
L-Sit x 30-45 seconds
Burpee to a 4″ Platform x 10 reps
(find rhythm and efficiency)”
B)
“Deadlift
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
Rest as needed”
C)
“Three sets for times of:
15 Pull-Ups
20 Shoulder to Overhead (42.5/30kg)
25 Push-Ups
Rest 2 minutes”
D)
“For max meters:
3 Minutes of Rowing
Rest 3 Minutes
2 Minutes of Rowing
Rest 2 Minutes
1 Minute of Rowing”

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