Monday 11.17.2014

FITNESS & PERFORMANCE

A. Every minute, on the minute, for 8 minutes:Strict Shoulder Press x 1 repLoads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,*If you don't know your 1-RM, start very light, and take 8 single reps to build slowly to something very heavyThen rest two minutes before starting…B. Every 2 minutes, for 6 minutes (3 sets) of:Strict Shoulder Press x 1 rep @ 101-105%C. Complete as many rounds and reps as possible in 8 minutes of:8/4 Strict Pull-ups16 Hand-Release Push-ups32 Double UndersD. (Optional) Three sets of:Single-Arm DB Row x 10 reps each @ 2111(move up in weight from last week)Rest as neededStrict Toes to Bar x 6-10 repsRest as needed

COMPETITION

A. Every two minutes, for 20 minutes (10 sets):Snatch x 1 rep*Sets 1-2 – 65-75%*Sets 3-4 – 80-85%*Sets 5-6 – 85-90%*Sets 7-8 – 90-95%*Sets 9-10 – 95-105%B. Every minute, on the minute, for 8 minutes:Strict Shoulder Press x 1 repLoads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,Then rest two minutes before starting…Every 2 minutes, for 6 minutes (3 sets) of:Strict Shoulder Press x 1 rep @ 101-105%C. For max reps:90 seconds of Muscle-UpsRest 60 seconds60 seconds of Muscle-UpsRest 60 seconds30 seconds of Muscle-UpsNote reps achieved for each set.D. Three sets of:Single-Arm DB Row x 10 reps each @ 2111(move up in weight from last week)Rest as neededStrict Toes to Bar x 8-10 reps @ 3110Rest as needed

ENDURANCE

Fifteen sets of:60 Second AirDyne @85%60 Second AirDyne @50%*Record cals/wattage in each work set, and look to remain consistent throughout