Monday 10.26.2015

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – Dumbbell Hang Snatch Left Arm x 6-8 repsMinute 2 – Alternating Reverse Lunges x 12-16 reps*Minute 3 – Dumbbell Hang Snatch Right Arm x 6-8 repsMinute 4 – Hollow Hold/Rock x 30-40 seconds*Hold a dumbbell in a goblet front rackB. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 5 reps @ same load you used last Monday*This is the last week of the volume squatting; hang in there!C. Complete as many rounds and reps as possible in 5 minutes of:5/3 Supinated Grip Strict Pull-ups5 Box Jumps

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Hang Snatch x 2 reps(you can drop the bar and reset if you need to)Loading suggestions:Minutes 1-3 – 55-65%Minutes 4-6 – 65-75%Minutes 7-9 – 75-85%Minutes 10-12 – 85% or moreB. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 5 reps @ same load you used last Monday*This is the last week of the volume squatting; hang in there!C. Complete as many rounds and reps as possible in 5 minutes of:5/3 Supinated Grip Strict Pull-ups5 Box Jumps (30/24")

"COMPETITION"

A. Every 2 minutes, for 6 minutes (3 sets):High Hang Snatch + Hang Snatch @ 60%Followed by…Every 2 minutes, for 6 minutes (3 sets):Hang Snatch + Snatch @ 70%Followed by…Every 2 minutes, for 6 minutes (3 sets):Snatch High Pull + Snatch @ 80%B. Every 3 minutes, for 9 minutes (3 sets) of:Push Press x 6 repsGoal is to use last week’s top weight for all three sets.C. Three sets for max reps of:60 Seconds of Strict Handstand Push-Ups60 Seconds of Supinated-Grip Strict Pull-Upsimmediately followed by…Three sets for max reps of:60 Seconds of Stationary Dips60 Seconds of Bent-Over Barbell Row (65/45 lbs)Compare results to September 21, 2015.D. Every 3 minutes, for 24 minutes (8 sets), for max calories:45 seconds of Assault BikeRest the remainder of the 3-minute period.

"ENDURANCE"

Every 4 minutes, for 40 minutes (10 sets):Row 40 seconds @ max effortRow stay on the rower and row easy between each effort