RPP Week 1, Day 4

Strict Press:
15 Minutes to find 3RM
then:
take 90% of above and perform 1 max set Push Jerk

Complete the following circuit:
4-5 sets of:
8-10 Single leg KB Deadlift (each side)
6-8 weighted Pull-ups (pick 1 weight)
8-10 Med ball GHD situps 10#
rest as needed, no need to fly through this. ~:30-:45 between movements. 1:00 between sets.

View kb deadlift:
http://www.youtube.com/watch?v=Mt67hqYbHOA&list=UUvE3lwlfU4jvneCJ7SvVUmQ&feature=share
Also, initiate your decent on KBSLDL by elevating your leg, not by dropping your chest. Then contract the glutes to drive your leg back down. Note I said glutes all need to be working, both sides.

CONDITIONING:
4 Rounds against a 2:15/2:30 clock
400 meter run
Amrap WBS 20/14

score the reps, if you manage to keep track of your splits, then good on you. Find the cumulative mile time.

This means, every time the clock hits 2:15/2:30, the round is over and begin the next 400 m run. I really want you to succeed so I extended this time, the next time you see this format will be 2:00/2:15. Either way, you have to dig in to keep that run under time. Stay hydrated too.