Tuesday June 24th, 2014

Fitness:

A.
3 sets of:
A1. Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
A2. Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds

3 sets

B. Plank from Elbows x 45-60 seconds
Rest 60 seconds

C.

3 rounds for time of:
400 Meter Run ---may sub Airdyne - 40 calories.
10 Man-Makers


Performance:

Post to comments!

A.

Gymnastic skill work for 10 mins, your choice. If you are proficient in all skills, use the movements below. This is basically your warm-up so after a few minutes of mobility, get into this. 

Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Handstand Push-Ups x 3-9 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 20-35 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 20-35 seconds)
Minute 3 – Unbroken Double-Unders x 30 reps

B.
Every two minutes, for 12 minutes (6 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 6 sets.

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 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets 4-8. Rest less between sets 1-4.

Choose the same load for all four 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.
Running clock for 2 sets.  2nd set starts at 8 minutes. Cap is at 18 minutes.
Row 1000/800m Meters  , Run 800m or Airdyne 80/60 calories
20 Burpees Over the Erg
20 Push Press (115/75 lbs) ---use 95/65 if jerk is under 225/125