Monday 2.4.2019

"FITNESS"

A. Three sets of:Bulgarian Split Squat x 8 reps each leg @3011Rest 45 secondsSupine Ring Rows x 10 reps @2111Rest 45 secondsBanded Good Mornings x 12 reps @3011Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. Every 2 minutes, for 16 minutes (8 sets):8 Heavy Kettlebell Swings8 Burpee Box Jump Overs or Step OversThese should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps.

"PERFORMANCE"

A. Back Squat* Set 1 – 3 reps @ 70-75% of 1-RM Back Squat* Set 2 – 2 reps @ 80-85%* Set 3 – 1 rep @ 85-90%* Set 4 – 3 reps @ 75-80%* Set 5 – 2 reps @ 85-90%* Set 6 – 1 rep @ 90-95%* Set 7 – 3 reps @ as heavy as possibleRest 2-3 minutes between setsB. Every 2 minutes, for 16 minutes (8 sets):8 Heavy Kettlebell Swings8 Burpee Box Jump Overs (24/20")These should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps.

"COMPETITION"

A. Every 90 seconds, until failure:20 Double Unders + 1 Power SnatchStart at 50% and add 10/5 pounds each interval.B. Back Squat* Set 1 – 3 reps @ 70-75% of 1-RM Back Squat* Set 2 – 2 reps @ 80-85%* Set 3 – 1 rep @ 85-90%* Set 4 – 3 reps @ 75-80%* Set 5 – 2 reps @ 85-90%* Set 6 – 1 rep @ 90-95%* Set 7 – 3 reps @ as heavy as possibleRest 2-3 minutes between setsC. Every 2 minutes, for 16 minutes (8 sets):8 Heavy Kettlebell Swings8 Burpee Box Jump Overs (24/20")These should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps.  Burpees should be Open Standard (facing the box).

"ENDURANCE"

Eight sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Assault Bike 30 seconds @90%Rest 30 seconds