Tuesday July 8th, 2014

Fitness:

A.
Three sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds

3 sets

B. Double-Under Practice x 60 seconds
Rest 30 seconds

C.
For max reps:
Goblet Squats x 2 minutes
Rest 60 seconds
Dumbbell Push Press x 2 minutes
Rest 60 seconds
Box Jump Overs x 2 minutes
Rest 60 seconds

Score is total reps. 

Performance:

A.
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.)

Goal is to use heaviest 2-3 loads from last week for all 6 sets.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-8 – 3 reps @ 85-90%
* Set 9 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets..

C.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500/400 Meters
20/10 Ring Dips
Run 400 Meters

*scale row to achieve each set in ~6 minutes.