MetCon:

Dan G perfecting Double Unders at yesterday's ETC Class.

Week 4 Pull Up Progression (See Wed Post)
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For Total Reps:
Tabata (:20 on/:10 off) (4:00total at each)
Stick Jumps (20/16)
Hand Release Push Ups
Ab Mat Sit Up
Burpee

Strength & Power:

Week 4 Pull Up Progression
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Bench Press
5-5-5-5-5
All sets done @ 70-80% 1RM (Rest 2:00-3:00 between sets)
*Add 5% more weight from what was used on 051112
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12-9-6 (Choose weight where you get at least 12 on first set and no more than 20, rest 60 sec between)
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3 Sets x 20 Reps (10 each side) Floor Wipes (men 45lb bar/women 25lb bar)

Elite Training Camp:

Snatch Progressions
Overhead Squat

Pre-Workout Evening Nutrition for 9 to 5′ers