Tuesday 5.12.2015

"FITNESS"

A. Four sets of:Back Squat x 8 reps @ 3011Rest 45 secondsDumbbell Bench Press x 8 reps @ 2011Rest 45 secondsStrict Hanging Leg Raises x 6-10 repsRest 45 seconds*For both the Back Squat and the Bench Press, try to use more weight than you did on 4.24.2015B. For time:40 Wall Balls400 Meter Run20 Pull-ups200 Meter Run20 Pull-ups400 Meter Run40 Wall Balls

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 8 reps @ 75-85%Rest 2 minutes between sets.B. For time:40 Wall Balls400 Meter Run20 Pull-ups200 Meter Run20 Pull-ups400 Meter Run40 Wall Balls

"COMPETITION"

A. Three sets for times of:4 Muscle-Ups8 Handstand Push-Ups12 Chest-to-Bar Pull-Ups16 Alternating Pistols40 Double-UndersRest 2 minutesB. Take 15-20 minutes to build to today’s 1-RM JerkC. Every 2 minutes, for 12 minutes (6 sets):Bench Press x 3 reps (as heavy as possible)D. Complete as many rounds and reps as possible in 10 minutes of:50 Double-Unders25 Dumbbell Push Press (55/35 lbs)25 Ring Dips

"ENDURANCE"

Twelve sets for times of:Run 200 MetersRow 250 MetersRest 90 seconds