Tuesday 2.10.2015

"FITNESS"

A. Every minute, on the minute, for 18 minutes (6 sets of each):Minute 1 – Push Press x 6 reps(add weight if you make all 6 reps)Minute 2 – Goblet Squats w/ 2-second pause x 6 repsMinute 3 – Tall Box Jumps x 6 reps (rest 2-3 seconds between reps)B. For time:Row 500 MetersThen, three rounds of:20 Overhead Alternating Reverse Lunges (45/25 lb Plate)20 Abmat Sit-ups

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (12 sets):Clean & JerkLoads per set by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+*These are FULL CleansB. For time:Row 500 Meters20 Overhead Alternating Reverse Lunges (115/75 lbs)40 Toes to Bar20 Overhead Alternating Reverse Lunges (115/75 lbs)80 Double-Unders

"COMPETITION"

A. Two sets, not for time, of:Kipping Handstand Push-Up x 12-15 repsDouble-Unders x 50 repsBar Muscle-Ups x 3-6 repsFor each of these movements, work on movement efficiency – make theseas effortless as possible. If you’ve been following the program, you’ll know that we haven’t performed kipping handstand push-ups in a long time, but we need to make sure you’re prepared if they come up in the Open.B. Every two minutes, for 20 minutes (10 sets):Snatch x 1 repLoads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+C.C1. Complete as many reps of Power Snatch as possible in 5 minutes of:Row 1000 Meters135/95 lb Power Snatch x Max RepsRest 5 minutes, and then when the clock hits 10:00, perform the following…C2. Complete as many reps of Toes to Bar as possible in 5 minutes of:Row 1000 MetersToes to Bar x Max RepsRest 5 minutes, and then when the clock hits 20:00, perform the following…C3. Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:Row 1000 MetersStrict Handstand Push-Ups x Max RepsD. Four sets of:Chinese Rows x 5 repsRest as neededTempo Ring Dips x 8-10 reps @ 1112(pause one second at the bottom, and two seconds at the top)Rest as needed

"ENDURANCE"

For time, Row the following distances:1000m, 500m, 250m (40sec rest b/t reps)Rest 3min800m, 400m, 200m (40sec rest b/t reps)Rest 3min600m, 300m, 150m (40sec rest b/t reps)Rest 3min400m, 200m, 100m (40sec rest b/t reps)Rest 3min200m, 100m, 50m (40sec rest b/t reps)*Your goal should be to increase the pace as the distances get shorter.