Tuesday 7.21.2015

"FITNESS"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 6 reps (add weight if you get all 6)Farmer's Carry x 200 FeetDouble Unders x 30-40 reps (or 40 seconds of DU practice)B. In teams of three, complete 5 rounds each for time of:10 Dumbbell Ground to Overhead200 Meter Row SprintC. Three sets of:Face Up Chinese Planks x 45-60 secondsRest as needed

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 3-4 reps @ 80-90% of 1-RMUse the rest periods between sets to address lower body mobility or activation drills of your choiceB. In teams of three, complete 5 rounds each for time of:10 Dumbbell Ground to Overhead (45/35 lb.)200 Meter Row SprintC. Three sets of:Face Up Chinese Planks x 45-60 secondsRest as needed

"COMPETITION"

"ENDURANCE"

On the Concept 2 Rower:1000m, 500m, 250m (40sec rest b/t reps)Rest 3min800m, 400m, 200m (40sec rest b/t reps)Rest 3min600m, 300m, 150m (40sec rest b/t reps)Rest 3min400m, 200m, 100m (40sec rest b/t reps)Rest 3min200m, 100m, 50m (40sec rest b/t reps)*Your 500m pace from rep to rep MUST get faster and faster.  And your 500m pace from round to round MUST ALSO get faster and faster.  This means the 1000m pace is the slowest and the 50m pace is the fastest.  Reset your rower after every interval.  Use a second clock to maintain your rest.