Monday 10.29.2018

"FITNESS"

A. Three sets of:Single-Arm Dumbbell Row x 8-10 reps @ 2111Rest 30 secondsAlternating Lateral Lunge x 12-16 reps @ 2011Rest 30 secondsHalf-Kneeling Landmine Press x 6-8 reps each arm @2011Rest 30 secondsToes to Bar or Hanging Knee Tucks x 7-10 repsRest 30 secondsB. Against a 2-minute running clock, complete:Row 300/250 MetersHandstand Push-ups (or L-Seated DB Press) x Max RepsRest 2 minutes between sets, and complete a total of four sets

"PERFORMANCE"

A. Take 15 minutes to build to today’s heavy single Split JerkB. Against a 2-minute running clock, complete:Row 300/250 MetersHandstand Push-ups x Max RepsRest 2 minutes between sets, and complete a total of four sets

"COMPETITION"

A. Three sets, not for time, of:Muscle Up w/Pause in Catch and Pause in Extension x 3-5 reps (work on a strong kip in the dip here)Handstand Walk x 30-50 ft(Hollow Hold x 5 Seconds + Arch Hold x 5 seconds) x 3 -- roll from one position to the other without the shoulders/arms touching the floorB. Take 15 minutes to build to today’s heavy single Split JerkC. Against a 2-minute running clock, complete:Row 300/250 MetersStrict Handstand Push-ups x Max RepsRest 2 minutes between sets, and complete a total of four sets

"ENDURANCE"

Row 300m @2k pace (or slightly faster)Row 200m easy recoveryx 4 roundsRest 3 minutesx 4 sets