Monday 8.10.2015

*Congrats to everyone that hit new PR's last week as we wrapped up our last training cycle! Great work everyone! It was a lot of fun to watch you all crush it!

"FITNESS"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Strict Pull-ups x 6-8 reps @ 2111Minute 2 – L-Seated DB Press x 8 reps @ 2011Minute 3 – Tempo Push-Ups x 10 reps @ 1111B. Every minute, on the minute, for 21 minutes:Minute 1 – 10-12 Alternating Dumbbell SnatchesMinute 2 – 6-8 Burpee Box Jump-OversMinute 3 – 8-10 Toes to Bar

"PERFORMANCE"

*Program Note: This week will be a transition week into our next cycle, which begins Monday, August 17th. If you are feeling beat up, or have any nagging injuries, use this week to get yourself physically and mentally ready to come back ready for next week.A. “Gymnastics Challenge”Complete as many reps as possible for each of the following:2 Minutes of Muscle-Ups (or Assisted Muscle-Ups on the low rings)Rest 60 seconds2 Minutes of Alternating PistolsRest 60 seconds2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)Rest 60 seconds2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-UpsRest 60 seconds2 Minutes to establish a max effort L-Sit Hold(you only get one attempt to hold for as long as possible; stack 2 45-lb plates and do not let your feet touch the floor)B. Every minute, on the minute, for 21 minutes:Minute 1 – 4-6 Power Snatches(These MUST be touch and go reps; no pausing on the floor.  Weights can vary throughout)Minute 2 – 6-8 Burpee Box Jump-OversMinute 3 – 8-10 Toes to Bar

"COMPETITION"

A. Five sets of:Narrow-Grip Overhead Squat x 3 reps @ 3311Rest 2 minutes between setsThe goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.B. Every 2 minutes, for 20 minutes (10 sets), of:2-Position Snatch with Pauses(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.C. Three sets of:Tate Press x 10 repsRest 30 secondsSingle Arm Dumbbell Rows x 8 reps each arm @ 21X1Rest 30 seconds*Towel Kettlebell Farmers Walk x 60 secondsRest 60 seconds*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.D. Seven sets of:Row 300 Meters15/10 Ring Push-UpsRest 60 seconds*Goal is to be as fast as possible, while maintaining similar times throughout the seven sets.

"ENDURANCE"

45 Minute Steady Run @ 60-70%Every 5 minutes, complete:15 Perfect Hollow Rocks15 GHD Hip Extensions2 Heavy Turkish Get Ups (each arm)