Monday, 8-11-14

Fitness
Strength: 4 sets of:
-8 Back Squats
Rest 60 seconds
-5 strict chin-Ups
Rest 60 seconds
-High Hang Power Snatch
Rest 60 seconds
-Side Planks x 30 seconds each side
Rest 60 seconds

WOD: 4 rounds for time of:
-12 Push Press 95/65
-12 Heavy Kettlebell Swings

Performance *This will take over an hour
Strength: A) Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B) Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C) Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

WOD:Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps
Minute 3 – Partner Glute-Ham Raises x 6-8 reps

Optional Conditioning
This would be done 3-4 hours before or after the primary work.
Eight to Ten sets of:
Run 400 Meters @ 5-10% faster than your 1600m PR pace
Rest 60 seconds
Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 1:30 to 1:35 for each 400 meters.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531