Monday, 8-18-14

Fitness

Strength: A) 4 sets of:
-3 High Hang Power Snatch
Rest 60 seconds
-5 Back Squats
Rest 60 seconds
-7-10 Strict Pullups

Rest 60 seconds

WOD: Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of STANDARD Push-Ups. No kness on the ground. If you can’t do these, use a band.
Minute 2 – Bent-Over Barbell Row x 8-10 reps
Minute 3 – Partner Glute-Ham Raises x 6-8 reps

——————————————————————————————————————————————

Performance

Strength: A) Every two minutes, for 16 minutes (8 sets):
-High Hang Snatch + @ 65-75% of 1-RM Snatch

B) 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%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

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 DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps
Minute 3 – Partner Glute-Ham Raises x 6-8 reps

***This is exactly the same as last week…be better this week.

Optional Conditioning:

3 Hours before or after the primary work

Six to Eight sets of:
Run 600 Meters @ your 1600m PR pace
Rest 60 seconds

Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 2:35 to 2:40 for each 600 meters.

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