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MONDAY 190701

Warm-up:

Individual…

Bike easy for 3-5 minutes
Crossover Symmetry

Group….

15 Dislocates
10 Scorpions
Wall Slides x 10 reps with a  3 sec tempo up and down
20 Plank alternating shoulder taps

Three Sets:
Assault Bike (or Double-Under Practice) x 30 seconds
10 Push ups
Rest 30 seconds

Review Push press points of performance

Then…

Strength and Skill:

Five sets of:
Push Press x 5-6 reps @ 11X2 tempo
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

Take 16 Minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges

Performance:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (50/35 lbs – 40-feet down and back, switch arms on return back)

Mobility:

LAX to Traps/Shoulders/Feet
Roll Posterior
Couch Stretch

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