Monday 8.31.2015

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Push Press x 8 reps (add weight if you get all 8)Minute 2 – Goblet Alternating Reverse Lunges x 16 reps (8 each leg)Minute 3 – Barbell Bent Over Row x 10 repsMinute 4 – Flutter Kicks x 30 secondsTake the barbell from the floor for the Push Presses, and use the same barbell (and load) for the Bent Over Rows.B. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 5-6 reps @20X1(all sets should be heavier than last week)Between each set, perform 8-10 perfect Banded Pull-ApartsC. Every minute, on the minute, for 10 minutes:10 Heavy Kettlebell Swings5 BurpeesPerform each set as quickly as possible.

"PERFORMANCE"

*For today's session, be ready to get right after it.  Have a plan for your weights, and be ready to transition quickly from Part A to B and from B to C.A. Every 2 minutes, for 16 minutes (8 sets):Split Jerk x 2 repsBuild in load over the course of the 8 sets to today's heavy double. Work on perfecting your footwork and timing.B. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 3-4 reps @20X1(all sets should be heavier than last week)Between each set, perform 8-10 perfect Banded Pull-ApartsC. Every minute, on the minute, for 10 minutes:10 Heavy Kettlebell Swings5 BurpeesPerform each set as quickly as possible.

"COMPETITION"

A. Five sets of:Narrow-Grip Overhead Squat x 3 reps @ 3311Rest 2 minutes between sets(LAST WEEK OF THIS…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 1 rep(set the blocks at knee height)Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.C. Three sets of:Kettlebell Skull Crushers x 10-12 repsRest as needed*Bamboo Bar Overhead Static Hold x 60 seconds(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)Rest as neededTowel Pull Ups x 8-10 reps @ 21X1Rest as neededD. Four sets for times of:60/40 Calories of Assault Bike25/20 Ring Push-UpsRest 2 minutes*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

"ENDURANCE"

Complete as many rounds and reps as possible in 35 minutes of:500 Meter Row400 Meter Run30/20 Calorie Assault Bike50 Double Unders*Goal is to maintain a steady pace throughout