Tuesday 9.15.2015

"FITNESS"

A. For Max Reps:3 Minutes of Double-UndersB. Three sets of:Bench Press x 8 reps @ 2011Rest 60 secondsSingle Arm DB or KB Row x 8-10 reps/arm @ 2111Rest 60 secondsSide Plank x 30-45 seconds each sideRest 60 secondsC. Six sets for max meters of:30 seconds max effort row sprintRest 2:30(List meters rowed for all 6 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

"PERFORMANCE"

*TESTING WEEK*Be sure to track your resultsA. For Max Reps:3 Minutes of Double-UndersB. Take 12-15 minutes to build to today's 1-RM Bench Press*Set 1 – 3 reps @ 80%*Set 2 – 2 reps @ 85%*Set 3 – 1 rep @ 90%*Set 4 – 1 rep @ 93-95%*Set 5 – 1 rep @ 97-99%*Set 6 – 1 rep @ 102% or more*Set 7 (Optional) – Exceed Set 6Rest 2-3 minutes between setsC. Six sets for max meters of:30 seconds max effort row sprintRest 2:30(List meters rowed for all 6 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

"COMPETITION"

A. Every two minutes, for 16 minutes (8 sets) of:Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk(dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well)Focus should be on perfect footworks and mechanics – don’t increase weight if those aren’t dialed in.B. Take 20 minutes to find your 2-RM Bench PressMovement Standard – Your butt must remain on the bench throughout the lift.C. For max reps:3 Minutes of Double-UndersD. Complete as many reps as possible in 3 minutes of:Legless Rope Climbs to 15′ Target(DO NOT SCALE THIS…if you are unable to perform this, simply sit out the first 3 minutes and note your score as zero.Rest 60 seconds until the running clock hits 4:00, and then…Complete as many reps as possible in 3 minutes of:Rope Climbs to 15′ Target (with legs)

"ENDURANCE"

Ten sets of:Row 400 Meters @ 90%Rest 90 secondsRest 3 minutes between sets 5 &6