Friday 11.9.2018

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time of (12 minute cap):Kipping or Chest-to-Bar Pull-ups x 6-12 reps (work on efficient kipping or butterfly technique here) -OR- Strict Pull-ups x 6-8 repsTurkish Get Up x 1 rep each arm (slow and controlled)Band Pull-Aparts x 12-15 repsB. Four sets of:Bench Press x 3-5 repsRest 2 minutesGoal is to establish today's 5-RM Bench PressC. Complete as many rounds and reps as possible in 5 minutes of:10 Single Arm Dumbbell Hang Clean & Jerks (5 each arm) (50/35 lb)10 Dumbbell Alternating Goblet Reverse Lunges

"COMPETITION"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch off Blocks at KneeSets 1-2: 2 reps @50-60%Sets 3-4: 2 reps @60-70%Sets 5-6: 1 rep @70-80%Sets 7-10: 1 rep @80-85%B. Three sets, not for time of (12 minute cap):Kipping Pull-ups x 5-7  + Chest-to-Bar Pull-ups x 3-5 + Bar Muscle-Ups x 2-3 (drop down if you need to between movements)Turkish Get Up x 1 rep each arm (slow and controlled)Reverse Snow Angels x 12-15 repsC. Four sets of:Bench Press x 3-5 repsRest 2 minutesGoal is to establish today's 5-RM Bench PressD. Complete as many rounds and reps as possible in 5 minutes of:10 Single Arm Dumbbell Hang Clean & Jerks (5 each arm) (70/50 lb)10 Dumbbell Alternating Goblet Reverse Lunges

"ENDURANCE"

1 Minute Assault Bike @70%1 Minute Assault Bike @80-85%1 Minute Assault Bike Easyx 10 sets