Monday 10.19.2015

"FITNESS" & "PERFORMANCE"

A. Three sets of:Turkish Get Up x 2 reps each armRest 60 secondsTall Box Jumps x 5 reps(jump up, step down with support)Rest 60 secondsB. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 4 reps @ 3-5% more than you used last weekC. Three sets for max reps of:60 seconds of Strict Pull-ups30 seconds of Rest60 seconds of Kettlebell Swings (32/24 kg)30 seconds of Rest60 seconds of Hollow Hold/Rocks30 seconds of Rest

"COMPETITION"

A. Every 2 minutes, for 8 minutes (4 sets):Drop Snatch x 2 repsBuild over the course of the four sets, but focus more on speed and stability than load used.Followed by…Every 2 minutes, for 6 minutes (3 sets):Snatch Balance x 2 repsFollowed by…Every 2 minutes, for 6 minutes (3 sets):Snatch Balance x 1 repBuild to today’s heavy.Followed by…Six sets of:Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)Rest 2 minutes between setsBuild to today’s heaviest complex…but make sure your mechanics are clean and consistent.B. Every 3 minutes, for 15 minutes (5 sets):Push Press x 6 repsAim for three heavy work sets. Goal is to be 3-5% heavier than last week.C. Three sets of:Strict Handstand Push Ups x 10-12 reps(if 10-12 reps are easily achieved, add a deficit to make this rep range challenging)Rest 30 secondsStrict Pull-Ups x 15 reps @ 2011(if this is easily achieved, add weight to make this rep range challenging)Rest 30 secondsRest 60 seconds and then . . .Three sets of:Weighted Stationary Dips x 8-10 reps(DO NOT substitute this with weighted ring dips. If you don’t have a place to do stationary dips then substitute this with unweighted ring dips x 15 reps @ 20X2)Rest 30 secondsSupinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111Rest 30 secondsD. Six sets for times of:Row 350 MetersRest 3 minutesThese are all out maximal efforts. Aim is to acheive maximum heart rate.

"ENDURANCE"

Run 800 Meters @50%Then...Twenty sets of:Run 100 meters @90%Rest 30 secondsThen...Run 800 Meters @50%