Wednesday 3.6.2019

"FITNESS"

A. Three sets of:Landmine Press x 6-8/side @ 20X1Rest 45 secondsRussian Step Up x 8-10 each legRest 45 secondsSingle Arm Dumbbell Row x 10-12 each arm @ 20X1Rest 45 secondsSide Plank x 30-45 seconds/sideRest 45 secondsB. Against a 12-minute running clock…60/45 Calorie Assault Bikeimmediately followed by as many rounds and reps as possible of:12 Dumbbell Push Presses6 Strict Pull-ups

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets):Jerk*Set 1 – 3 reps @ 60-65% of 1-RM*Set 2 – 3 reps @ 65-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80-85%*Set 6 – 1 rep @ 85-90%*Set 7 – 1 rep @ 90+%*Set 8 – 1 rep @ 90+%You can opt for a Split Jerk or Push/Power Jerk -- whichever lift you prefer to work on today is fine.B. Against a 12-minute running clock…60/45 Calorie Assault Bikeimmediately followed by as many rounds and reps as possible of:12 Push Presses (115/75 lb)12 Chest-to-Bar Pull-ups

"COMPETITION"

A. Complete as many rounds as possible in 12 minutes of:60-ft HS Walk12 Ring Rows60-ft Seal Walk12 Alternating Pistols*Treat this as skill work, at 80% effort.B. Every two minutes, for 16 minutes (8 sets):Jerk*Set 1 – 3 reps @ 60-65% of 1-RM*Set 2 – 3 reps @ 65-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80-85%*Set 6 – 1 rep @ 85-90%*Set 7 – 1 rep @ 90+%*Set 8 – 1 rep @ 90+%You can opt for a Split Jerk or Push/Power Jerk -- whichever lift you prefer to work on today is fine.C. Against a 12-minute running clock…60/45 Calorie Assault Bikeimmediately followed by as many rounds and reps as possible of:12 Push Presses (115/75 lb)9 Chest-to-Bar Pull-ups

"ENDURANCE"

2-3-4-5-4-3-2 min pyramid / 2 min restRow, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.