Tuesday 11.3.2015

"FITNESS"

A. Three sets of:Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1Rest 60 secondsSingle-Leg Hip Bridge x 10 reps each leg @ 3011Rest 60 secondsDouble Under Practice x 60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Dumbbell Ground to Overhead100 Meter Run10 Push-Ups100 Meter Run

"PERFORMANCE"

A. Four sets of:Bench Press x 3-5 reps @ 20X1Rest 30 secondsHeavy Kettlebell Swings x 10-15 repsRest 2 minutesB. Complete as many rounds and reps as possible in 10 minutes of:10 Dumbbell Ground to Overhead100 Meter Run10 Ring Dips (or 5/3 Muscle Ups)100 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"

Every 6 minutes, for 30 minutes (5 sets):Row 800 Meters @ 85-90%