Tuesday 1.15.2019

"FITNESS"

A. Three sets of:Dumbbell Bench Press x 8-10 reps @ 2011Rest 60 secondsBanded Face Pulls x 12-15 repsRest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsB. Every 6 minutes, for 18 minutes (3 sets):Row 500 Meters30/20 Push-ups15 V-Ups

"PERFORMANCE"

A. Take 15 minutes to build to today’s 1-RM Bench PressSuggested loading scheme:* Set 1 – 3 reps @ 65% of 1-RM* Set 2 – 2 reps @ 75%* Set 3 – 1 rep @ 85%* Set 4 – 1 rep @ 90-95%* Set 5 – 1 rep @ 101-103%* Set 6 (optional) – Exceed Set 5 weightRest 3 minutes between all sets over 85%.B. Every 6 minutes, for 18 minutes (3 sets):Row 500 Meters30/20 Push-ups15 Toes to Bar

"COMPETITION"

A. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 -- Strict Muscle-Ups x 1-4 repsMinute 2 -- Handstand Walk x 30-50 feetMinute 3 -- Double Unders x 40-60 repsB. Take 15 minutes to build to today’s 1-RM Bench PressSuggested loading scheme:* Set 1 – 3 reps @ 65% of 1-RM* Set 2 – 2 reps @ 75%* Set 3 – 1 rep @ 85%* Set 4 – 1 rep @ 90-95%* Set 5 – 1 rep @ 101-103%* Set 6 (optional) – Exceed Set 5 weightRest 3 minutes between all sets over 85%.C. Every 6 minutes, for 18 minutes (3 sets):Row 500 Meters30/20 Push-ups15 Toes to Bar

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets