Tuesday July 1st, 2014

There will be open gym on Tuesday from 6AM to 7:15AM. 

Fitness:

A.
Three sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
A2.Difficult Push up x 12-15 reps @ 2011
Rest 60 seconds

3 sets:

B Double-Under Practice x 60 seconds
Rest 60 seconds

C.
Four sets of:
C1. Battle Ropes x 30 seconds
Rest 30 seconds
C2. Mountain Climbers x 30 seconds
Rest 30 seconds
C3. DB Burpees x 30 seconds.  Use light DB.
Rest 30 seconds


Performance

A.

Reminder that Part A is your warm-up that gets you ready for B. 

Gymnastic skill work: Muscle-up progression is my first choice if you do not have muscle-ups .

B.
Every two minutes, for 12 minutes (6 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 60-70% of 1-RM. Use the last two weeks to find a good place to try for 10.

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
20 burpees
Run 800 Meters

Choose a distance running that will allow you to complete the set in approximately 8-9 minutes.