Monday June 23rd, 2014

Fitness:

A.
Three sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Goblet Squats x 8-10 reps @ 31X1
Rest 45 seconds
A3. Kettlebell Swings x 20 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

Performance:

post to comments:

optional for today: B.

A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last Monday.

B.
Every two minutes, for 12 minutes (6 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday.

D.
3 or 4 sets of:
D1. Jumping Lunges with Barbell x 20 reps
(back rack the barbell –you choose a weight, but make it light enough that you can get all 20 jumping lunges each set. Start conservative and be controlled before adding weight.)
Rest 45 seconds
D2. Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds