Tuesday 6.30.2015

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 5-6 reps @70-80% of 1-RM (if you know yours)Use the time between sets to stretch out your legs and hips.B. Complete as many rounds and reps as possible in 10 minutes of:10 Strict Handstand Push-Ups10 Toes to Bar20 Russian Kettlebell SwingsIf you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.C. Two sets of:Supine Ring Rows x 10 reps @ 2111Rest 60 secondsSide Planks x 30-45 seconds/sideRest 60 seconds

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Strict Toes to Bar x 8 reps @ 3110(these should be slow and controlled)Minute 2 – Handstand Hold x 45 seconds(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)Minute 3 – Unbroken Double-Unders x 50 repsB. Every two minutes, for 16 minutes (8 sets):Push Press + Power Jerk + Split Jerk(Pause for 2-3 seconds in the split jerk receiving position before recovering.)Goal is to use heaviest 2-3 loads from last week for all 8 sets.C. Strict Overhead Press* Set 1 – 5 reps @ 50%* Set 2 – 5 reps @ 60%* Set 3 – 5 reps @ 70%* Sets 4-9 – 3 reps @ 85-90%* Set 10 – 10 reps @ 75%Rest 90 seconds to 2 minutes between sets.This is the last week of the volume pressing. Hang in there.D. Every 8 minutes, for 24 minutes (3 sets) of:Row 500 Meters25/20 Strict Handstand Push-UpsRun 400 MetersThese are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

"ENDURANCE"

Six sets of:Run 800 Meters @85%Rest 1:1