Tuesday 6.16.2015

"FITNESS"

A. Five sets of:Front Squat x 4-6 reps @2011Rest 45 secondsKneeling Kettlebell Halos x 3-5 reps each directionRest 45 secondsB. Complete 15, 12, and 9 rep rounds for time of:Heavy Kettlebell SwingsBurpeesRest 5-8 minutesC. Complete 15, 12, and 9 rep rounds for time of:Heavy Kettlebell SwingsBurpees*Complete both B and C at 100% effort, no pacing.  If you need more rest between them, take it.

"PERFORMANCE"

A. Front SquatSet 1: 5 reps @65%Set 2: 4 reps @75%Set 3: 3 reps @ 80%Set 4: 3 reps @85%Set 5: 1 rep @ 90%Set 6: 1 rep @95%Set 7: 1 rep @101%Set 8: 1 rep @ 101+%Rest 2 minutes between setsB. Complete 15, 12, and 9 rep rounds for time of:Power Cleans (95/65)BurpeesRest 5-8 minutesC. Complete 15, 12, and 9 rep rounds for time of:Power Cleans (95/65)Burpees*Complete both B and C at 100% effort, no pacing.  If you need more rest between them, take it.

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Strict Handstand Push-Ups x 6-12 reps(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)Minute 2 – L-Seated Dead Hang x 30-45 seconds(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)Minute 3 – Unbroken Double-Unders x 40 repsSame as last week…just want to see that everyone is improving and able to follow the progression.B. Every two minutes, for 16 minutes (8 sets):Push Press + Split Jerk(Pause for 3-4 seconds in the split jerk receiving position before recovering.)Rest 2 minutesBuild over the course of the 8 sets.C. Strict Overhead Press* Set 1 – 5 reps @ 50%* Set 2 – 5 reps @ 60%* Set 3 – 5 reps @ 70%* Set 4 – 3 reps @ 85-90%* Set 5 – 3 reps @ 85-90%* Set 6 – 3 reps @ 85-90%* Set 7 – 3 reps @ 85-90%* Set 8 – 10 reps @ 75%Rest 2 minutes between sets.Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.D. Every 8 minutes, for 24 minutes (3 sets) of:Row 1000 Meters20 Burpees Over the Erg20 Push Press (115/75 lbs)

"ENDURANCE"

Eight sets of:Run 400 meters @85-90%Rest 1:1