Friday 6.12.2015

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Single Arm DB Push Press x 6-8 reps/arm @ 20X1Minute 2 – Supine Ring Rows x 8-10 reps @ 2011Minute 3 – Elbows to High Plank x 10-12 repsB. "Jackie"For time:Row 1000 Meters50 Thrusters (45/35 lb.)30 Pull-ups

"PERFORMANCE"

A. Take 15 minutes to build to a new 1-RM Push PressB. "Jackie"For time:Row 1000 Meters50 Thrusters (45/35 lb.)30 Pull-ups

"COMPETITION"

A. Five sets of:Front Squat x 2 repsRest as neededLoads per set (by %): 60, 70, 80, 85, 90B. Six sets of:Hang Snatch + Snatch + 2 Overhead SquatsRest as neededBuild to today’s heaviest set.C. Four sets of:Bulgarian Split Squat x 8 reps @ 3011(use heavy DBs or KBs in each hand)Rest 90 secondsSeated Strict Overhead Press x 8 reps @ 2111Rest 90 secondsD. Three sets of:Glute-Ham Raises x 6-8 reps @ 3011Rest as neededWeighted Plank Holds x 60 secondsRest as neededOPTIONAL ADDITIONAL SESSIONFour sets of:3 minutes of Running @ 65-70% effort2 minutes of Running @ 80-85% effort

"ENDURANCE"

30 Second Bike or Row @ high outputRest 30 secondsx 8 setsRest 3 minutes, then400 Meter Farmer's Carry at a heavy weightRest 3 minutes, then...30 Second Bike or Row @ high outputRest 30 secondsx 8 sets