Wednesday 4.8.2015

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 16 minutes (4 sets of each):Station 1 – Weighted Pull-ups x 2-3 reps + Strict (unweighted) Pull-ups x Max Reps(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups; another option is 3-5 Band Assisted Strict Pull-ups + 6-8 Supine Ring Rows)Station 2 – Bench Press x 8 reps @20X1B. For time:Row 1,000 MetersThen, complete 21, 15, and 9 rep rounds of:Ring Dips (or Hand-Release Push-ups)Toes to BarC. (Optional) Accumulate 3 minutes in an L-Sit or Tuck Sit

"COMPETITION"

A. Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 2 reps @ 85%*Set 6 – 1 rep @ 90%Rest 2-3 minutes between sets.B. Five sets of:Hang Clean + CleanRest as neededC. Three sets of:Clean Pulls x 1.1.1 @ 95-100%(rest 10 seconds between singles)Rest as neededD. Three rounds for time of:Run 400 Meters30 Kettlebell Swings (32/24 kg)20 Chest-to-Bar Pull-Ups

"ENDURANCE"

Three sets for times of:Row 1kRest 2 minutesAssault Bike 1 MileRest 2 minutesRun 800 MetersRest 2 minutes