Friday 6.12.2015

 

“FITNESS”

A. Every minute, on the minute, for 15 minutes:
Minute 1 – Single Arm DB Push Press x 6-8 reps/arm @ 20X1
Minute 2 – Supine Ring Rows x 8-10 reps @ 2011
Minute 3 – Elbows to High Plank x 10-12 reps

B. “Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35 lb.)
30 Pull-ups

“PERFORMANCE”

A. Take 15 minutes to build to a new 1-RM Push Press

B. “Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35 lb.)
30 Pull-ups

“COMPETITION”

A. Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 60, 70, 80, 85, 90

B. Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

C. Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

OPTIONAL ADDITIONAL SESSION
Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

“ENDURANCE”

30 Second Bike or Row @ high output
Rest 30 seconds
x 8 sets

Rest 3 minutes, then

400 Meter Farmer’s Carry at a heavy weight

Rest 3 minutes, then…

30 Second Bike or Row @ high output
Rest 30 seconds
x 8 sets

  • Jeff

    Performance:
    A. 145–PR
    B. 12:59–45#–jumping from floor

  • José F. Morales

    Performance:
    A) 95 –> 155 (PR!)

    JACKIE:
    8:40………….

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