Tuesday June 17th, 2014

Fitness: 

4 sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings -moderate
400 Meter Run ---scale as appropriate or do 30 cals AD.
Double-Unders x Max Reps
Rest 4 minutes between sets

Performance:

**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extra warm-up time.

A.

10 minutes:
Upper body mobility work or gymnastic work. Ideas include muscle up progression, HSPU, l-sit etc., This is your warm-up time. Work on what YOU need.

B.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80.    These are approximate loads.  Hopefully you can quickly find 50% of your 1RM.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets 3-7. Less between the earlier sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.
Every 6 minutes, for 18 minutes (3 sets) of:
Run 400 Meters
8 Alternating One-Arm DB Snatch (65/35 lbs).  Taken from ground.  Scale as needed. Use a weight you can do quickly.
16/8 Ring Dips
Run 400 Meters