Friday 1.9.2015

"FITNESS"

A.Three sets of:Back Squat x 8-10 repsRest 60 secondsDumbell Bent Over Row x 8-10 reps/arm @2111Rest 60 secondsPlank from Elbows x 45-60 secondsRest 60 secondsB. Four rounds for time of:15 Abmat Sit-ups20 Wall Balls30 Double Unders (sub here is 30 Mountain Climbers or 150m Row)

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets):Back Squat x 2-3 repsBuild over the course of the sets to today’s heaviest double or triple.B. Four rounds for time of:10 Toes to Bar20 Wall Balls (20/14#)30 Double UndersC. (Optional) Three sets of:Dumbell Bent Over Row x 8-10 reps/arm @2111Rest as neededPlank from Elbows x 60 seconds (weighted if able)Rest as needed

"COMPETITION"

A. Five sets of:30 Second of Muscle-UpsRest 30 secondsNote scores for each of the five sets.B. Every two minutes, for 20 minutes (10 sets):High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM SnatchFor the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.C. Every minute, on the minute, for 15 minutes:Split Jerk x 2 reps @ 75-80%Work on perfect footwork and mechanics.D. Three rounds for time of:Run 800 Meters10 Hang Squat Snatches (135/95 lbs)20/15 Strict Handstand Push-Ups

"ENDURANCE"

Rowing Workout:1000m mod200m easy300m sprint100m easy90 sec rest800m mod200m easy300m sprint100m easy90 sec rest600m mod200m easy300m sprint100m easy90 sec rest400m mod200m easy300m sprint100m easy90 sec rest200m mod200m easy300m sprint100m easyTotal: 6000mEasy pace: 2000m PR pace + 15-30secMod pace: 2000m PR pace + 5-15secSprint pace: 2000m PR pace or better