Tuesday 1.15.2019

 

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Banded Face Pulls x 12-15 reps
Rest 60 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

B. Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
30/20 Push-ups
15 V-Ups

“PERFORMANCE”

A. Take 15 minutes to build to today’s 1-RM Bench Press
Suggested loading scheme:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight
Rest 3 minutes between all sets over 85%.

B. Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
30/20 Push-ups
15 Toes to Bar

“COMPETITION”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — Strict Muscle-Ups x 1-4 reps
Minute 2 — Handstand Walk x 30-50 feet
Minute 3 — Double Unders x 40-60 reps

B. Take 15 minutes to build to today’s 1-RM Bench Press
Suggested loading scheme:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight
Rest 3 minutes between all sets over 85%.

C. Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
30/20 Push-ups
15 Toes to Bar

“ENDURANCE”

30/25 Cal Row @85%
Rest time = work time
x 8-10 sets

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