Tuesday 9.29.2015

"FITNESS"

A. Four sets of:Barbell or Dumbbell Strict Press x 6-8 repsRest 45 secondsRussian Step-Ups x 8 reps each legRest 45 secondsDual Kettlebell/Dumbbell Bent Over Row x 8-10 reps @2111Rest 45 secondsB. Three sets, each for time of:Run 300 Meters7 Dumbbell Man-makers (push-up, row left, row right, power clean, push press)Run 300 MetersRest 2 minutes between sets

"PERFORMANCE"

A. 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 @ 55-65%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.B. Three sets, each for time of:Run 300 Meters20/15 Ring Dips10 BurpeesRun 300 MetersRest 2 minutes between sets

"COMPETITION"

A. Every 2 minutes, for 10 minutes (5 sets):Power Clean x 2 repsBuild to today’s heavy double, and then…Every 2 minutes, for 8 minutes (4 sets):Clean x 2 repsBuild to today’s heavy double, and then…Every 2 minutes, for 6 minutes (3 sets):Clean Pulls x 2 repsB. In 15 minutes or less, build to today’s “heavy”…Back Squat x 1 repThe goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.C. Every two minutes, for 24 minutes (6 sets of each):Station 1 – Back Squat x 6 reps @ 2-4% heavier than last weekStation 2 – 30 seconds of Double-Unders for max repsNote load used and number of double-unders achieved.D. Two sets, not for time of:15 Supinated Wrist Curls(palms up, forearms on bench)Rest 30 seconds15 Pronated Wrist Curls(palms down, forearms on bench)Rest 30 seconds20-25 GHD Sit-UpsRest as needed

"ENDURANCE"

Twenty sets of:100 Meter Ski or Row SprintRest 2 minutesRest 5 minutes between sets 10 & 11