Fri 12-12-14

A.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk
Build over the course of the 8 sets to today’s heavy.
B.
Every two minutes, for 16 minutes (8 sets):
Push Press x 1 rep
Build over the course of the 8 sets to today’s 1-RM.
C.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups
**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.
Compare results to October 8, 2014.
D.
Five sets of:
Chinese Rows x 5 reps
(go as heavy as you can)
Rest as needed
Weighted Supinated-Grip Pull-Ups x 5 reps
Rest as needed

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