Monday 6.1.2015

"FITNESS"

A. Three sets of:Romanian Deadlift x 8 reps @3011Rest 60 secondsRussian Step Ups x 8 reps/legRest 60 secondsTempo Push-ups x 12-15 reps @1111Rest 60 secondsB. Every 90 seconds, for 15 minutes (10 sets):12 Russian Kettlebell Swings (heavy)24 Double Unders or Lateral Hops over KBC. Two sets of:Single Arm DB Row x 10 reps/arm @2111Rest 60 secondsHollow Hold/Rock x 45-60 secondsRest 60 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Pause Clean + Clean(Pause for two seconds just below the knee, then accelerate through the pockets and finish the Clean; Rest 7-10 seconds, then perform a Full Clean with no pause)B. Every 90 seconds, for 15 minutes (10 sets):5 Hang Power Cleans30 Double Unders*Choose a load that you can keep unbroken, but will be extremely challenging in the later roundsC. Two sets of:Single Arm DB Row x 10 reps/arm @2111Rest 60 secondsHollow Hold/Rock x 45-60 secondsRest 60 seconds

"COMPETITION"

A. Six sets of:Drop Snatch x 1 repRest as neededWork on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.B. Six sets of:Strict Shoulder Press x 3 repsRest as neededBuild over the course of the six sets to something heavy for a triple.C. “Muscle-Up Volume Testing”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:Bent-Over Barbell Row x 6-8 reps @ 2110Rest as neededGlute-Ham Raises x 6-8 reps @ 2011Rest as neededNose-to-Wall Handstand Hold x 45-60 seconds(nothing touches the wall but the tips of your toes and your nose)Rest as neededOptional Additional Conditioning SessionIf you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to of after today’s primary work.Three sets of:Run 1600 Meters @ 85% of your 1600 meter PR paceRest 3 minutes

"ENDURANCE"

For times:Run 2 milesRest 10 minutesRun 1 mileRest 10 minutesRun 800 meters