Tuesday June 10th, 2014

Fitness:

3 sets of:
A1. Push-ups x 8-10 reps @ 20X1.  Scale up to Ring push-ups or DB floor press.
Rest 60 seconds
A2. Single-Leg Hip Bridge x 10 reps each leg @ 3011
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead.  May use DB snatch or CJ.
100 Meter Run
10 Push-Ups
100 Meter Run

Performance:

A. Max double unders in 3 minutes.

B.
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.


C.  Team Workout.   Teams of 3. Set the rower to 30s of work and 30s of rest. Each partner will row for 30s all out and rest 2:30 between sets. Complete for a total of 8 sets each.

so each rower will look like this:

P1 30s row 

     30s rest

P2   30s row

    30s rest

P3 30s row

   30s rest

P1 30s row

    30s rest

P2  30s row

     30s rest

P3  30s row

   30s rest

score is total meters rowed.