Monday 6.15.2015

*Program Note:  This week will include testing of most of our important 1-RMs, as well as some baseline fitness tests (such as today's 500 Meter Row Trial).  Our purpose is to collect data, in order to best steer our programs in the coming weeks and months.  We encourage you all to track these numbers on your own as well, since knowing the limits of your abilities is the first step toward breaking past them! If you are not keeping a journal of your workouts, start now.  Or, post your results to the comments of the blog consistently, so that you can go back and easily search for your past numbers.

"FITNESS"

A. Three sets of:L-Seated Dumbbell Press x 8-10 reps @2111Rest 60 secondsSide Planks x 30 seconds/sideRest 60 secondsDumbbell Russian Step Ups x 8-10 reps/legRest 60 seconds*Use the same DBs for both movementsB. Every minute, on the minute, for 15 minutes:Minute 1 – 40 seconds of Double Under WorkMinute 2 – 6-8 Strict Pull-upsMinute 3 – 15 Dumbbell Push PressesC. For time:Row 500 Meters

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM JerkB. Every minute, on the minute, for 15 minutes:Minute 1 – 30-40 Double UndersMinute 2 – 3-5 Bar or Ring Muscle-UpsMinute 3 – 10 Shoulder to Overhead (135/95)C. For time:Row 500 Meters

"COMPETITION"

A. Four sets of:Pause Front Squat @ 24X1 + 2 Front SquatsRest 2 minutesGoal is to match or improve on the four heaviest loads used last Monday.Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.B. Every two minutes, for 16 minutes (8 sets):High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM SnatchFor the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.C. Every 90 seconds, for 9 minutes (6 sets):Back Squat x 3 reps @ 3-5% more than you used last MondayD. Four sets of:Jumping Lunges with Barbell x 20 reps(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)Rest 45 secondsStrict Weighted Pull-Ups x 6-8 repsRest 45 seconds

"ENDURANCE"

Eight sets of:Run 400 meters @85-90%Rest 1:1