Monday 6.29.2015

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Alternating Dumbbell Snatch x 12 reps (as heavy as possible)Minute 2 – Hollow Hold/Rocks x 30-40 secondsMinute 3 – Double Under Practice x 40 secondsB. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 4-5 reps @31X1C. Complete as many rounds and reps as possible in 6 minutes of:6 Strict Pull-ups12 Box Jump Overs

"PERFORMANCE"

*Program Note: Today we will be starting a 6-week Squat Program designed by Greg Everett of Catalyst Athletics.  There will be percentage-based Back Squat or Front Squats on Monday, Wednesday, and Friday, though the overall volume is relatively low, and the intensity should not crush anyone.  The main goal of this cycle is to build leg and overall strength, but there will still be plenty of work on gymnastic skills, conditioning, and the Olympic Lifts.A. Every minute, on the minute, for 12 minutes:Snatch x 1 rep*Start at 50-60% of your 1-RM and build based on feelB. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 3 reps @ 70% of 1-RMC. Complete as many rounds and reps as possible in 6 minutes of:6 Strict Pull-ups12 Box Jump Overs (24/20")

"COMPETITION"

A. Five sets of:Full + Quarter Front Squat x 2 repsRest 2 minutesBuild over the course of the five sets.B. Five sets of:Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM SnatchRest as neededC. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 4 reps @ 3-5% more than you used last MondayD. Every 3 minutes, for 9 minutes (3 sets):20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)10 Bent Over Double Arm Kettlebell Rows

"ENDURANCE"

Six sets of:Run 800 Meters @85%Rest 1:1