Thursday 2.5.2015

"FITNESS"

A. Three sets of:Push Press x 6-8 repsRest 60 secondsSide Planks x 20-30 seconds/sideRest 60 secondsAlternating Dumbbell Reverse Lunges x 6-8 reps/legRest 60 secondsB. Six sets of:30 Seconds of Rowing @90%30 Seconds of RestRest 2 minutes, and then...C. Six sets of:30 Seconds of AirDyne @90%30 Seconds of Rest (stay on the bike at a light spin)Rest 2 minutes, and then...D. Six sets of:30 Seconds of Burpees30 Seconds of RestParts B, C, and D can be completed in any order.Your goal should be consistent output for each 30 second piece

"PERFORMANCE"

A. Four sets of:Shoulder to Overhead x 8-10 repsRest 2 minutes*Work on cycling the barbell smoothly via a Push Press or Push Jerk.  Note what feels the most efficient (this may not be the fastest method).Recommended weights:Men: 95-155Women: 65-105B. Six sets of:30 Seconds of Rowing @90%30 Seconds of RestRest 2 minutes, and then...C. Six sets of:30 Seconds of AirDyne @90%30 Seconds of Rest (stay on the bike at a light spin)Rest 2 minutes, and then...D. Six sets of:30 Seconds of Burpees30 Seconds of RestParts B, C, and D can be completed in any order.Your goal should be consistent output for each 30 second piece

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

1 Minute Row Sprint2 Minute AirDyne Recovery Ridex 10 rounds