Tuesday 5.30.2017

"FITNESS"

A. Four sets of:Romanian Deadlift x 4-6 reps @ 31X1Rest 45 secondsHalf Turkish Get Ups x 3-4 reps each sideRest 45 secondsDouble-Under Practice x 40-60 secondsRest 45 secondsB. Three sets for times of:300 Meter Row200-ft Heavy Sandbag or D-Ball Carry (at chest)15/10 Calorie Assault BikeRest 3 minutesEach set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

"PERFORMANCE"

A. Five sets of:Power Clean x 2.2.2(rest 10 seconds between doubles)Rest 3 minutes*Perform 2 Touch-N-Go Power Cleans (meaning the bar cannot rest on the floor), then rest 10 seconds, and repeat for 2 more “clusters.” Add weight after each set, but not within the set.B. Three sets for times of:300 Meter Row200-ft Heavy Sandbag or D-Ball Carry (at chest)60 Double UndersRest 3 minutesEach set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

"COMPETITION"

30 sec. easy bike30 sec. moderate bike30 sec. difficult bike (but could maintain for 2 minutes)1:00 active walkx5 roundsrest 5 minutesx2