Tuesday 12.16.2014

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Double-Unders x 40-50 reps (or 60 seconds Double-Under Practice)30-60 seconds Upside Down work (HSPU, Negatives, Holds, Walks, etc.)Kettlebell or Dumbbell Snatch x 5-7 reps each armB. Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:Row 500 Meters30 Kettlebell Swings (24/16kg)15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)*Record times to complete each set*Compare to 9.2.2014

"COMPETITION"

A. Every 90 seconds, for 9 minutes (6 sets):Muscle Snatch x 1 rep(build over the 6 sets to something heavy for today)and then…Every 2 minutes, for 8 minutes (4 sets):High Hang Snatch + Hang SnatchLoading per set:*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatchand then…B. Every 2 minutes, for 12 minutes (6 sets):Snatch x 1 repLoading per set:*Set 1 – 80-85%*Set 2 – 85-90%*Set 3 – 90-95%*Set 4 – 95-98%*Set 5 – 98+%*Set 6 – 98+%C. Every minute, on the minute, for 8 minutes:Strict Shoulder Press x 1 repLoads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,Base percentages off of best successful lift on October 27, 2014.Then rest two minutes before starting…Every 2 minutes, for 6 minutes (3 sets) of:Strict Shoulder Press x 1 rep @ 101-105%Compare results to 11.17.2014D. Every minute, on the minute, for 12 minutes:Minute 1 – 30 seconds of Muscle-UpsMinute 2 – 30 seconds of Handstand WalkMinute 3 – 30 seconds of Toes to BarReport results as follows:MUs – 6/6/6/5HSW (in meters) – 10/9/11/8Toes to Bar – 17/14/14/14Compare results to 11.25.2014

"ENDURANCE"

On the Airdyne or Assault Bike:5 Minutes for Max CaloriesRest 5 minutes4 Minutes for Max CaloriesRest 4 minutes3 Minutes for Max CaloriesRest 3 minutes2 Minutes for Max CaloriesRest 2 minutes1 Minute for Max Calories