Tuesday 6.9.2015

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Seated Strict Shoulder Press x 5-7 reps @2111*Use the time between sets to work on lower body mobilizations.B. Four sets for max reps of:60 seconds Row for Calories60 seconds Push-Ups60 seconds Strict Pull-Ups60 seconds of Rest

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Strict Handstand Push-Ups x 4-10 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 30-40 repsB. Every 90 seconds, for 15 minutes (10 sets):Split Jerk x 2 reps(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85C. 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 – 10 reps @ 70-75%Rest 2 minutes between sets.Choose the same load for all three 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 6 minutes, for 24 minutes (4 sets) of:Run 400 Meters10 Alternating One-Arm DB Snatch (70/50 lbs)20/15 Ring Dips (ladies, 15 reps)Run 400 MetersNote times for each set, and any modifications.

"ENDURANCE"

Complete as many rounds as possible in 60 minutes of:Row 1KAirDyne 1 MileRun 400 Meter with Slam Ball