Monday 8.17.2015

*Thank you to everyone who came out for the DT for Ditano workout on Saturday, and thank you to those of you that were able to donate and help a fellow member of our community!  If you did not get a chance, please consider donating to her cause here, or bringing cash or check to Alecia.

"FITNESS"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Turkish Get Ups x 1 rep each arm(perform slow and controlled – each rep should take close to 10 seconds or more)Minute 2 – Banded Good Mornings x 12-15 reps @20X1Minute 3 – Elbows to High Plank x max reps in 30 secondsB. Take 15 minutes to build to today's 5-rep max Bench Press (5 or 6 sets, maximum)C. Complete as many rounds and reps as possible in 8 minutes of:10 Dumbbell Push Presses15 Push-ups20 Alternating Reverse Lunges w/ Dumbbells

"PERFORMANCE"

*Today begins our next 5-week training cycle; for more info, check out the blog post hereA. Every 90 seconds, for 12 minutes (8 sets):2 Snatch High Pulls + Snatch*Technique is the focus here; Work from 60-80% of your 1-RM SnatchB. Take 15 minutes to build to today's 1-RM Bench PressC. Complete as many rounds and reps as possible in 8 minutes of:10 Dumbbell Push Presses (45/30 lb)15 Ring Dips20 Alternating Reverse Lunges w/ Dumbbells

"COMPETITION"

A. Five sets of:Narrow-Grip Overhead Squat x 3 reps @ 3311Rest 2 minutes between sets(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)B.I. Every minute, on the minute, for 5 minutes:High Hang Snatch x 1 rep @ 70%(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)Rest 60 seconds, and then…II. Every minute, on the minute, for 5 minutes:Snatch from 2″ Below the Knee x 1 rep @ 75-80%(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)Rest 60 seconds, and then…III. Every minute, on the minute, for 5 minutes:Snatch x 1 rep @ 80-85%C. Five sets of:40/30 Calories of Assault Bike7/5 Ring Muscle-UpsRest 90 seconds*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.D. Three sets of:Dumbbell Rollback Extensions x 8 repsRest as neededReverse Snow Angles x 15-20 repsRest as needed*Overhand Deadlift Hold (Axle Bar if possible) x 30 secondsRest as needed*Pull Bar out of the rack (not from floor). Bar weight should be as heavy as possible, but you are not allowed to mix your grip or hook grip the bar – just a standard double-overhand grip.

"ENDURANCE"

Three sets of:Run 800 meters @70%Rest 1 minuteRun 600 meters @80%Rest 1 minuteRun 400 meters @90%Rest 1 minuteRun 200 meters @100%Rest 3 minutes