Monday 4.6.2015

"FITNESS"

A. Every 90 seconds, for 15 minutes (10 sets, 5 of each):Odd Sets – Push Press x 5 reps(add weight if you get all 5 reps)Even Sets – Farmer's Walk x 200ftB. Three rounds for time of:10 L-Seated Dumbbell Presses15 Kettlebell Swings300 Meter RunC. (Post Class) Three sets of:Single Arm Dumbbell Row x 10-12 reps each armRest 45 secondsPlank from Elbows x 45-60 seconds(add weight to these if this is easy)Rest 45 seconds

"PERFORMANCE"

A. Take 12-15 minutes to build to a 1-RM Push PressB. Three rounds for time of:10 Strict Handstand Push-ups15 Kettlebell Swings (32/24 kg)300 Meter RunC. (Post Class) Three sets of:Single Arm Dumbbell Row x 10-12 reps each armRest 45 secondsPlank from Elbows x 45-60 seconds(add weight to these if this is easy)Rest 45 seconds

"COMPETITION"

A. Five sets of:Front Squat x 1 repRest as neededIn five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.B. Five sets of:Snatch from Mid-Thigh x 2.2.2 reps(rest 10 seconds between 2 rep clusters)Rest 3 minutesC. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%Rest 2-3 minutesD. Every two minutes, for 12 minutes (6 sets):Back Squat x 6 reps @ 75%

"ENDURANCE"

Three sets for times of:Row 1kRest 2 minutesAssault Bike 1 MileRest 2 minutesRun 800 MetersRest 2 minutes