Wednesday June 18th, 2014

Fitness: 

A.
Four sets of:
A1. Push-ups  x 8-10 reps @ 20X1.  Scale this up to ring push-ups or dips.
Rest 60 seconds
A2. Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

B1. Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1

Rest 60 seconds
B2. Scapular pull-ups   x 4-6 reps. 

Rest 60 seconds.


C.
Complete as many Burpees as possible in 5 minutes.   

If you think this is too easy you didn't go hard enough! Record this score. Chest touches deck each rep, stand and jump with clap overhead. 

D. Airdyne Cool down 5-10 minutes. 

Performance:

notes: The performance group program is being written for the very top athletes. If you feel like you aren't recovering between sessions I suggest that Wednesday is the day to back off some things and work skills and aerobic work on the AD or Rower. I will list optional parts for each day, if you aren't recovering consider dropping the optional parts. As always this is your journey and you are welcome to drop whichever parts you would like

Aerobic work on the AD or rower could be 30s@ 90% / 30s @50% x 20-30 sets. 

Optional parts for today would be B and D. 


A.
Every minute, on the minute, for 10 minutes:
High Hang Clean + Clean @ 60-80% of 1-RM Clean

Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell. If you find yourself getting into shitty positions, back the weight off until you get it right.

B.
Back Squat
Quickly build to 85-95% of your 1RM. Build in quick singles. Share a barbell and rack with a similar 1RM squat to you.

and then…

One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

A little hint for quickly finding 80%. Take your 1RM, find 10% of it. (please tell me you can quickly find 10% of a number.) Multiply that number by 2.  Then subtract that number from your 1RM. 

C.

2 sets:
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump - step down.
15 Deadlifts (205/135 lbs) --- Use ~50% of 1RM.
20 Pull-Ups
25 Wall Ball Shots
30 Double-Unders

Rest 4 minutes, and then repeat.

*stagger start these and share a barbell and space.


If time and energy permits:

D.
Three sets of:
Supermans x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with bands  x 12-15 reps
Rest as needed