Tuesday 7.7.2015

*Events 1 & 2 of the Fall Classic have been announced!  Head on over to the event Facebook page for all the details!

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Romanian Deadlift x 8 reps @3111Minute 2 – KB/DB Waiter's Walk x 25 seconds each armMinute 3 – Supine Ring Rows x 10 reps @2111B. Every 3 minutes, for 15 minutes (5 sets):Push Press x 4-5 reps @ heavier than last weekC. For max reps/cals:2 Minutes of Box Jump Overs2 Minutes of Push-ups2 Minutes of Rowing

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):High Hang Snatch + Snatch @ 60-70% of 1-RM SnatchB. Every 3 minutes, for 15 minutes (5 sets):Push Press x 4-5 reps @ 75-85 % of 1-RMC. For max reps/cals:2 Minutes of Box Jump Overs2 Minutes of Push-ups2 Minutes of Rowing

"COMPETITION"

A. Every minute, on the minute, for 12 mintues:Minute 1 – Strict Muscle-Up x 1-4 reps(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)Minute 2 – Handstand Walk x 15-20 MetersMinute 3 – Unbroken Double-Unders x 50 reps(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)B. Every two minutes, for 16 minutes (8 sets):Power Jerk + Split Jerk(Pause for 2-3 seconds in the split jerk receiving position before recovering.)Rest 2 minutesGoal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.C. Strict Overhead Press* Set 1 – 5 reps @ 75%* Set 2 – 5 reps @ 80%* Set 3 – 4 reps @ 85%* Set 4 – 3 reps @ 90%* Set 5 – 2 reps @ 95%Rest 2 minutes between sets.D. Five sets for times of:Run 400 Meters5 Ground to Overhead (185/135 lbs)5 Bar Muscle-Ups10 Strict Handstand Push-UpsRest 2 minutesIf a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

"ENDURANCE"

Complete 50, 40, 30, 20, and 10 rep rounds for time of:Cals on Assault BikeCals on RowerHollow Rocks