Thursday 11.5.2015

"FITNESS"

A. Three sets of:Good Mornings x 6-8 reps @ 3011Rest 60 secondsSingle Arm Dumbbell Press x 8-10 reps each arm @ 2011Rest 60 secondsSingle Arm Dumbbell Row x 10-12 reps each arm @ 2111Rest 60 secondsB. Every 6 minutes, for 18 minutes (3 sets) for times of:10 Dumbbell Push Presses20 Box Jump Overs400 Meter Run

"PERFORMANCE"

A. Take 15 minutes to build to a heavy single complex of:Hang Snatch + SnatchB. Every 6 minutes, for 18 minutes (3 sets) for times of:10 Hang Power Snatches (115/75 lb)20 Box Jump Overs (24/20")400 Meter Run

"COMPETITION"

*Note: Please view this week as a transition into our next training cycle, which will begin with a week of baseline testing starting Monday, November 9th. If you have any nagging injuries, or feel beat up in any way, use this week to focus on more restorative modalities, and come in next week feeling fresh.

"ENDURANCE"

Five or six sets of:1 Minute Single-Arm Farmer's Carry (switch halfway)1 Minute Assault Bike1 Minute Double Unders1 Minute Box Step Overs1 Minute Ski Erg1 Minute Rest