Monday 9.21.2015

"FITNESS" & "PERFORMANCE"

"Functional Nutrition Project Baseline Workout"A. Take 15-20 minutes to build to a 3-Rep Max Front SquatNote best successful 3-RM.B. One set of:Strict Pull-Ups x Max RepsNote number of reps achieved. If a band was used for assistance, note color of band used for this test. You will re-test at the end of the 6 weeks with the same equipment.C. Against a 7-minute running clock:Row 500 metersThen,Complete as many rounds and reps as possible of:7 Burpees14 Wall Balls

"COMPETITION"

A. Every 2 minutes, for 6 minutes (3 sets):Press in Snatch x 5 reps @ 2111Build over the course of the three sets.Followed by….Every 2 minutes, for 6 minutes (3 sets):(Snatch Push Press + Overhead Squat with Pause) x 4 reps(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)Build over the course of the three sets.Followed by…Six sets of:3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)B. Every 3 minutes, for 9 minutes (3 sets) of:Push Press x 10 repsGoal is to find the weight that is achievable, but challenging, for 10 reps.C. Three sets for max reps of:60 Seconds of Strict Handstand Push-Ups60 Seconds of Supinated-Grip Strict Pull-Upsimmediately followed by…Three sets for max reps of:60 Seconds of Stationary Dips60 Seconds of Bent-Over Barbell Row (65/45 lbs)D. Every 6 minutes, for 18 minutes (3 sets) for times of:Row 1000/800 Meters20 Burpees Over the Concept 2

"ENDURANCE"

Five sets of:2 minute Air Bike @ 70%Rest 60 seconds90 second Air Bike  @ 80%Rest 60 seconds1 minute Air Bke @ 90%Rest 60 seconds