Monday 7.6.2015

"FITNESS"

A. Three sets of:Dumbbell Alternating Step Ups x 6-8 reps/legRest 45 secondsDumbbell Bench Press x 8-10 reps @2011Rest 45 secondsV-Ups x 15-20 repsRest 45 secondsB. Every minute, on the minute, for 21 minutes:Minute 1 – 15 Kettlebell SwingsMinute 2 – 10 BurpeesMinute 3 – 40-50 Double Unders (or 40 seconds of singles/doubles)C. Three sets of:Plank or Weighted Plank Hold x 60 secondsRest as needed

 "PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 3 reps @ 75% of 1-RM(This is the same percentage as Friday 7.3.2015)B. Every minute, on the minute, for 21 minutes:Minute 1 – 7 Power Cleans(These should be touch and go reps; no pausing on the floor)Minute 2 – 10 Burpees Over the BarbellMinute 3 – 40-50 Double UndersC. Three sets of:Plank or Weighted Plank Hold x 60 secondsRest as needed

"COMPETITION"

A. Every minute, on the minute, for 6 minutes:Full + Quarter Front SquatIncrease load from last Monday’s session by 5-8% and use that load for all 6 minutes.B. Every two minutes, for 12 minutes (6 sets):Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM SnatchC. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 5 reps @ same load you used last MondayD. Three rounds for time of:20 Overhead Walking Lunges (95/65 lbs)15 Pull-Ups

"ENDURANCE"

Complete 50, 40, 30, 20, and 10 rep rounds for time of:Cals on Assault BikeCals on RowerHollow Rocks