Tuesday 4.14.2015

"FITNESS"

Every 4 minutes, for 32 minutes (8 sets), complete the following as quickly as possible:Row 300/250 Meters15 Russian Kettlebell Swings10 Dumbbell Push PressRecord time to complete each set

"PERFORMANCE"

Every 4 minutes, for 32 minutes (8 sets), complete the following as quickly as possible:Row 300/250 Meters5 Power Cleans (135/95 lbs)10 Shoulder to Overhead (135/95 lbs)Record time to complete each set

"COMPETITION"

 A. Three sets, not for time, of:Chest-to-Bar Pull-Ups x 10-12 reps(working on smooth, efficient rhythm and mechanics)Nose-to-Wall Handstand Hold x 60-90 secondsSkin the Cat x 3-5 reps(these should be slow and controlled, like this)B. Jerk*Set 1 – 3 reps @ 60%*Set 2 – 2 reps @ 70%*Set 3 – 2 reps @ 80%*Sets 4-8 – 1 rep @ 90+%Rest as neededHold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.C. Three sets of:Behind the Neck Push Press x 3-4 repsRest as neededD. Complete as many rounds and reps as possible in 5 minutes of:5 Burpees5 Ring Dips from Muscle-Up Station

"ENDURANCE"

45 Minutes on the AirDyne or Airbike @70%;Every 5 minutes, complete the following:15 Cal Row15 V-Ups