Tuesday 20140729

BODYWEIGHT STRENGTH

100 pull-ups broken up in as few sets as possible. Rest as needed and scale or use progressions/bands as needed. Slow, controlled, strict and full lock out of the arms at the bottom of every rep. 

Then: 

Accumulate 7 minutes in the front leaning rest (top of the push-up position)

CONDITIONING 

Overhead Squat Speed 

5-10-15-15-10-5

Overhead Squat, 65 lb. 
Push-ups 

Competitor: As written. 
Established: As written. 
Recruit: If not comfortable with OHS, use PVC or light plate overhead. 

Monday 20140728

DYNAMIC STRENGTH

Every 45 seconds for 6 minutes perform 2 squats with 60% of your 1 RM. Focus on form and speed. 

Then: 

3 sets of...

30 steps (total) of overhead walking lunges with 45 lb plate
Rest 90 seconds between sets

CONDITIONING 

5 rounds for distance of.... 

15 kettlebell swings, 2 pood 
2 minute max distance run
Rest 2 minutes 

Competitor: As written. 
Established: 1.5 pood
Recruit: 40% of 1RM. Lunges with no weight. 1 pood or lighter. 

Friday 20140725

Gymnastics

Every minute on the minute for 10 minutes perform 2 muscle-ups

To scale...

3 strict pull-ups 
3 strict ring dips/bar dips 

Then:

5 rounds for time (15 minute time cap)...

7 thrusters 135/115/95
50 double unders (3x single-unders)

*Scaling in Workout 

Wednesday 20140723

Workout

For time (15 minute time cap)...

21-18-15-12-9-6-3

Burpees
V-ups (scale to sit-ups if needed) 

Then: 

For time (15 minute time cap)...

21-18-15-12-9-6-3

Wall ball shots to 10' target with 20/14
200m sprint carrying ball 

*Scaling in Workout