Monday 8.24.2015

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets each):Minute 1 – Deadlift x 6-8 reps @2011Minute 2 – Single Arm Kettlebell Press x 6 reps/armMinute 3 – Plank from Elbows x 30-40 secondsB. Four sets of:Bench Press x 6-8 reps @20X1Rest 2 minutesBetween each set, perform 8-10 Band Pull-ApartsC. Complete as many rounds and reps as possible in 8 minutes of:4 Strict Pull-ups6 Burpees8 Kettlebell Swings

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):2 Halting Clean Deadlifts* + 2 Power Cleans @60-8o% of your 1-RM Clean*Pause for 2 seconds at the power position before returning the bar to the floorB. Five sets of:Bench Press x 5 reps @ 20X1(all sets should be performed at or above 75% of last week's tested 1-RM)Rest 2 minutesBetween each set, perform 8-10 Band Pull-ApartsC. Compete as many rounds and reps as possible in 8 minutes of:4 Strict Pull-ups6 Burpees8 Kettlebell Swings (32/24 kg)

"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 – the priority should be on mobility and movement mechanics, not load used)B. Every 2 minutes, for 20 minutes (10 sets), of:Snatch from Blocks x 2 reps(set the blocks at knee height)Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.C. Three sets of:Dumbbell Rollback Extensions x 8-10 repsRest as neededReverse Flys x 15 reps @ 2121Rest as needed*Overhand Deadlift Hold x 30 seconds(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)Rest as neededD. Every 5 minutes, for 25 minutes (5 sets):Row 500 Meters10 Strict Supinated-Grip Chin-Ups*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

"ENDURANCE"

Every 6 minutes, for 36 minutes (6 sets):Run 400 MetersRow or Ski 400 Meters