Monday 11.11.2019

"FITNESS"

A. Three sets of:Dumbbell or Barbell Strict Shoulder Press x 6-8 reps @11X2 tempoRest 45 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @2111(try to increase loads from last week)Rest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 12 minutes of:20/15 Push-ups20 Single Arm Dumbbell Overhead Walking Lunges (10 each arm)200 Meter Run

"PERFORMANCE"

A. Five sets of:Push Press x 5 reps @ 11X2Rest 2 minutesNote the tempo – pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that will challenge you to complete all 5 reps.B. Complete as many rounds and reps as possible in 12 minutes of:10 Strict Handstand Push-ups20 Single-Arm Dumbbell Overhead Walking Lunges (50/35 lbs – 10 each arm)60 Double-Unders

“ENDURANCE”

(Courtesy @aerobiccapacity)Row Workout3x (400m at moderate pace, 200m at easy pace)Rest 2min3x (300m at fast pace, 200m at easy pace)Rest: 2min3x (200m at faster pace, 200m at easy pace)Rest 2min3x (100m at fastest pace, 200m at easy pace)Total: 5400m