Tuesday 10.20.2015

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Strict Overhead Press x 6 reps @ 2111Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 repsMinute 3 – Banded Pull-Aparts x 15-20 reps (slow and controlled)Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 repsB. Every 8 minutes, for 24 minutes (3 sets) of:Run 800 Meters10 Single Arm Dumbbell Push Presses Left Arm (50/35 lb.)10 Single Arm Dumbbell Push Presses Right Arm (50/35 lb.)10 Burpees

"PERFORMANCE"

A. Strict Overhead Press* Set 1 – 5 reps @ 50%* Set 2 – 5 reps @ 60%* Set 3 – 5 reps @ 70%* Sets 4-8 – 3 reps @ 85-90%* Set 9 – 10 reps @ 55-65%Rest 90 seconds to 2 minutes between sets.This is the last week of the volume pressing. Hang in there.B. Every 8 minutes, for 24 minutes (3 sets) of:Run 800 Meters10 Single Arm Dumbbell Push Presses Left Arm (50/35 lb.)10 Single Arm Dumbbell Push Presses Right Arm (50/35 lb.)10 Burpees

"COMPETITION"

"ENDURANCE"

Run 800 Meters @50%Then...Twenty sets of:Run 100 meters @90%Rest 30 secondsThen...Run 800 Meters @50%