Thursday 8.6.2015

"FITNESS"

A. Three sets of:Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1Rest 60 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 60 secondsSide Planks x 30 seconds each sideRest 60 secondsB. Complete as many rounds and reps as possible in 5 minutes of:5 Burpees5 Pull-UpsRest exactly 5 minutes, and then . . .Complete as many rounds and reps as possible in 5 minutes of:3 Dumbbell Man-Makers60 Meter Suicide**Suicide Sprints – 10m out and back, 20m out and back

"PERFORMANCE"

*If you missed yesterday's Clean 1-RM test, you can make it up in lieu of Part A of today's sessionA. Four sets of:Bench Press x 3-5 repsRest 2 minutesWeighted Pull-up x 3-5 repsRest 2 minutesB. Complete as many rounds and reps as possible in 5 minutes of:5 Burpees5 Pull-upsRest exactly 5 minutes, and then . . .Complete as many rounds and reps as possible in 5 minutes of:6 Ring Dips60-Meter Suicide

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Ten sets of:200 Meter SprintRest 30 seconds20/15 Cals Assault BikeRest 2:30