Take the Plunge
10 x 3 reps Deadlift @ 45% of 1RM [SPEED FOCUS]*
*Dynamic efforts. Work on being explosive and focus on perfect form in the process.
Next...Every minute on the minute for 12 minutes...
3 Snatch high pulls (heavy, 80-90%)
Shoulder Extension Work [VIDEO]
8 x 3 reps Strict Press @ 45% of 1RM [SPEED FOCUS]*
6 x 2 reps Squat @ 45% of 1 RM [SPEED FOCUS]*
*Dynamic efforts. Work on being explosive and focus on perfect form in the process.
Then…
3 x 50 reps push-ups
5 x 15 V-ups
5 rounds for time…
3 Cleans at 85%
6 Box jumps @ 30”
9 Pull-ups [kipping allowed]
*Competitor: As Prescribed
*Established: Clean @ 75%. 24" box.
*Recruit: Sit-ups. Clean light weight. Step-ups or 20" box. Pull-up progressions.
Pay attention to the pacing on this one! Try your best to keep your pace.
Running...
1 x 200m (warm-up)
1 x 400m (a little bit faster)
1 x 800m (even faster)
15 x 30 seconds on, 30 seconds off at pacing below...
*Competitor: Pace > 130m per 30 seconds
*Established: Pace > 110m per 30 seconds
*Recruit: Pace > 95m per 30 seconds
Deadlift
4-4-4-4-4-4
Go up in weight each set. If you reach failure, that's ok.
Then, more deadlifts...
With 50% of your 1RM do 6-10 reps (whatever you can handle) at the end of your 6-10 reps, rest 10 seconds while holding the bar standing, bar at thigh. Complete 3 sets. So once the weight leaves the ground it will not rest on the ground, other than to tap the ground each rep, until you complete all three sets.
Then 3 x 10 pull-ups
For time...
20-15-10-5
Burpees
Double Unders
*Competitor: As prescribed
*Established: 4x single-unders
*Recruit: 2x single-unders
Post weights and time to comments.
5×5 Push Press
*In between each set do 10 ring dips
Go for 5 RM on last set. Work up each set in weight.
8X (20SEC WORK/10SEC REST) Max Distance Broad Jump
Rest 5 minutes, then...
8X (20SEC WORK/10SEC REST) Max Distance Broad Jump
*You should lose a significant amount of your power the second tabata
*Competitor: As prescribed
*Established: Bar dips.
*Recruit: Bench dips.
Post results to comments.
