Tuesday 9.22.2015

"FITNESS" & "PERFORMANCE"

A. Three sets (12 minutes) of:30 seconds of Strict Handstand Push-ups, Wall Runs, or Handstand HoldRest 30 seconds30 seconds of Toes to BarRest 30 seconds30 seconds of L-Sit or L-Sit ProgressionRest 90 secondsB. Every 4 minutes, for 20 minutes (5 sets) for times:Run 400 Meters25/15 Push-Ups**Quality over quantity here

"COMPETITION"

A. Every 2 minutes, for 10 minutes (5 sets):Power Clean x 3 repsBuild to today’s heavy triple, and then…Every 2 minutes, for 8 minutes (4 sets):Clean x 3 repsBuild to today’s heavy triple, and then…Every 2 minutes, for 6 minutes (3 sets):Clean Pulls x 3 repsB. In 15 minutes or less, build to today’s “heavy”…Back Squat x 1 repThe goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.C. Every two minutes, for 24 minutes (6 sets of each):Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RMStation 2 – 50 Double-Unders + 12 Toes to BarD. Two sets of:100-Meter Pinch-Grip Plate Carry(walk, don’t run)Rest as needed20 GHD Sit-UpsRest as needed

"ENDURANCE"

Five sets of:2 minute Air Bike @ 70%Rest 60 seconds90 second Air Bike  @ 80%Rest 60 seconds1 minute Air Bke @ 90%Rest 60 seconds