Tuesday 20141104

STRENGTH

Bench Press @ bodyweight

  • 5 x 4-3-2-1

5 sets of…4 reps, rest 20 seconds, 3 reps, rest 20 seconds, 2 reps, rest 20 seconds, 1 rep, rest 20 seconds. After you finish one rep rest 2-3 minutes then repeat four more times; 50 total reps.

WORK

Inverse Tabata Handstand Hold (4 min)

  • 10 sec hold. 20 sec rest. 8 rounds

Tabata Burpees (4 min)

  • 20 sec work. 10 sec rest. 8 rounds

Tabata Back Squat @ 225/185/135/95 (4 min)

  • 20 sec work. 10 sec rest. 8 rounds

*Competitor: As prescribed 
*Established: As prescribed
*Recruit: As prescribed. Handstand progression of your choice. 

Monday 20141103

STRENGTH

Work up to heavy power clean in 7 minutes, then…

2 power cleans every minute on the minute for 7 minutes at 75% of above heavy power clean.

CONDITIONING

10 rounds of…

5 Deadlift @ 225
30 sec. sprint row or run
Rest 90 seconds

*Competitor: As prescribed
*Established: 185
*Recruit: 135

Post results to comments.

Saturday 20141101

STRENGTH  

5 x 5 reps Squat, working up each set. 
5 x 10 reps Strict Press @ 50%

Then... 

2 x 20 Squat 
2 x 20 Bench press

*As heavy as you can go for 20 reps. Rest 3-5 minutes before second set.

MOBILITY

*Competitor: As Prescribed.  
*Established: As Prescribed.   
*Recruit: As prescribed. 

Friday 20141031

STRENGTH  

Every minute on the minute (competitors = every 30 seconds) 

  • 10 x 2 reps Deadlift @ 85% of 1RM [SPEED FOCUS]*

*Don't explode on these reps, just as fast as PERFECT form will allow.

Then... 

5 x 5 power snatch working up each set 

Then...

10-9-8-7-6-5-4-3-2-1

Pull-ups. Rest only as needed. 

FOUNDATION

21 – 15 – 9

Handstand push-ups 
Ring Dips
Push-ups 

*Competitor: As prescribed 
*Established: As prescribed. Bar dips. 
*Recruit: Snatch PVC or bar. Elevated box push-ups. Bench dips. 

Wednesday 20141029

STRENGTH  

Every minute on the minute (competitors = every 30 seconds) 

  • 7 x 1 rep Press @ 85% of 1RM [SPEED/FORM FOCUS]*

Every minute on the minute (competitors = every 30 seconds) 

  • 7 x 1 rep Box Squat @ 85% of 1 RM [SPEED/FORM FOCUS]*

Don't explode on these reps, just as fast as PERFECT form will allow. 

Then… 

3 x 50 push-ups 
3 x 50 sit-ups  

GRIT

Every minute on the minute for 10 minutes (competitors = every 30 seconds until you can no longer keep pace...if that happens) 

3 Cleans @ 135
9 box jumps 20″

*Competitor: As Prescribed  
*Established: 75-115    
*Recruit: 45-75