Friday 6.26.2015

"FITNESS"

A. Three sets of:Turkish Get-Ups x 2 reps each armRest 45 secondsGoblet Squats x 8-10 reps @ 21X1Rest 45 secondsSupine Ring Rows x 10-12 reps @2111Rest 45 secondsB. Three rounds for time of:20 Ball Slams30 Walking Lunges w/ Slam Ball400 Meter RunC. Four sets of:20 Seconds of Hollow Hold10 Seconds Rest20 Seconds of Reverse Snow Angels (unweighted)*10 Seconds Rest*Perform these slow and controlled

"PERFORMANCE"

A. Six sets of:Snatch Balance + 2 Overhead SquatsRest 2 minutesBuild in load to something heavy for todayB. Three rounds for time of:20 Ball Slams30 Walking Lunges w/ Slam Ball400 Meter RunC. Four sets of:20 Seconds of Hollow Hold10 Seconds Rest20 Seconds of Reverse Snow Angels (unweighted)*10 Seconds Rest*Perform these slow and controlled

"COMPETITION"

A. Five sets of:Front Squat x 2 repsRest as neededLoads per set (by %): 65, 75, 85, 90, 90B. Kill Cliff Granite Games Qualifier 15.2Against a running clock, starting at 0:00 and running up to 20:00…0:00 to 6:00Establish a 1-RM Snatch6:01 to 14:00Complete as many rounds and reps as possible of:30 Double-Unders15 Chest-to-Bar Pull-Ups30 Double Unders15 Toes-to-Bar14:01 to 20:00Establish a 1-RM SnatchC. Every two minutes, for 10 minutes (5 sets):Overhead Walking Lunges x 16 stepsUse the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.D. Three sets of:Glute-Ham Raises x 8-10 reps @ 3011Rest as neededWeighted Plank Holds x 60 secondsRest as needed

"ENDURANCE"

On the Assault Bike:Find your highest RPM possible in 20 secondsRest 2 minutesThen:15 Seconds @ 80% of max RPM45 Seconds Easy Spinx 15 setsThen:5 Minute Bike Cooldown