Friday 3.29.2019

"FITNESS"

A. Three sets of:Landmine Press x 6-8 reps each sideRest 60 secondsSingle Arm Dumbbell Row x 8-10 reps each sideRest 60 secondsHollow Hold, Rock, or Flutter Kicks x 30-40 secondsRest 60 secondsB. Three rounds for time of:Run 400 Meters20 Push Presses (Barbell or Dumbbell)

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Split Jerk*Set 1 – 3 reps @ 50-60%*Set 2 – 3 reps @ 60-65%*Set 3 – 2 reps @ 65-70%*Set 4 – 2 reps @ 70-75%*Set 5 – 1 rep @ 75-80%*Sets 6-8 – 1 rep @ 80-85%(use these %'s as a guideline, keeping the focus on perfect footwork and mechanics)B. Three rounds for time of:Run 400 Meters20 Push Presses (95/65 lb)

"COMPETITION"

Rest Day

"ENDURANCE"

40 Minute Bike*Every 8 minutes, perform: 1 Turkish Get Up each arm, 20 Side Plank Rotations each side, and a 30 second heavy Farmer’s Walk