Monday 9.28.2015

*New training cycle starts today!

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – 2 Turkish Get-ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)Minute 2 – Single Leg KB Deadlifts x 5-6 reps each leg @3011Minute 3 – Plank from Elbows x 45 secondsB. Every 90 seconds, for 9 minutes (6 sets):Back Squat x 3-5 reps @ 3011C. Three rounds for time of:30 Walking Lunges w/Dumbbells or Kettlebells15 Pull-ups

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.B. Every 90 seconds, for 9 minutes (6 sets):Back Squat x 3 reps @ 75-85% of 1-RMC. Three rounds for time of:30 Walking Lunges w/Dumbbells or Kettlebells15 Pull-ups

"COMPETITION"

A. This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.Every 2 minutes, for 6 minutes (3 sets):Snatch Press from Receiving 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 @ 70-80%(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 use last week’s top weight for all three sets.C. Four sets for max reps of:45 seconds of Strict Handstand Push-UpsRest 15 seconds45 seconds of Strict Pull-UpsRest 15 seconds45 seconds of Strict Ring DipsRest 15 seconds45 seconds of Double-UndersRest 15 secondsD. Four sets of:90-second Max Calorie Assault BikeRest 4 minutes*Note calories achieved in each set.**If you don’t have access to an Assault Bike, substitute with a Concept 2 rowing machine.***These are all out maximal efforts. Aim is to acheive maximum heart rate.

"ENDURANCE"

Twenty sets of:100 Meter Ski or Row SprintRest 2 minutesRest 5 minutes between sets 10 & 11