Monday 7.27.2015

"FITNESS"

A. Three sets of:Single-Leg Deadlift x 6-8 reps each leg @ 3011Rest 30 seconds between legs, rest 60 seconds afterNose-to-Wall Handstand Hold x 45-60 secondsRest 60 secondsSupine Ring Row x 10-12 reps @ 2111(get as horizontal as possible)B. Complete as many rounds and reps as possible in 12 minutes of:Run 150 Meters10 Alternating Single-Arm DB Snatches20 Jumping Lunges

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Snatch + Snatch @ 70-80% of 1-RM Snatch*Keep focus on good speed under the bar, and minimizing horizontal movement of the hips in extensionB. Complete as many rounds and reps as possible in 12 minutes of:5 Power Snatches (115/75 lbs)10 Overhead Walking Lunges (115/75 lbs)30 Double-UndersC. Every minute, on the minute, for 5 minutes:Front Squat x 2 reps @ 70% of 1-RM*Part C can be completed either before or after class

"COMPETITION"

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.A. Three sets, not for time, of:L-Sit x 45 secondsNose-to-Wall Handstand Hold x 60 secondsBridge-Up x 5 reps @ 2225B. Every 5 minutes, for 30 minutes (6 sets):Run 400 Meters80 Double-Unders40 Kettlebell Swings (32/24 kg)C. 20-Minutes of Static or Passive Stretching

"ENDURANCE"

Three sets of:Row 1000 MetersRun 1000 MetersSki 1000 Meters or Assault Bike 50 CalsRest 4 minutes between sets