Tuesday 7.14.2014

"FITNESS"

A. Every minute, on the minute, for 18 minutes:Minute 1 – Single Arm Dumbbell Press x 6 reps each armMinute 2 – Renegade Rows x 6 reps(Push-Up, Row Left, Push-Up, Row Right)Minute 3 – Alternating Lateral Lunge x 12 repsB. Four sets for max reps of:30 Seconds of Toes to BarRest 30 seconds30 Seconds of BurpeesRest 30 seconds30 Seconds of Double UndersRest 30 seconds

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Split Jerk x 1 repSuggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95Goal is to establish perfect footwork and mechanics.*Don't worry, the Push Presses will be back next weekB. Four sets for max reps of:30 Seconds of Toes to BarRest 30 seconds30 Seconds of BurpeesRest 30 seconds30 Seconds of Double UndersRest 30 seconds

"COMPETITION"

"ENDURANCE"

Row 30 seconds @90%Rest 30 secondsx6Rest 3 minutesx3