Competition Workout of the Day A. Six sets of: 2-Position Clean (just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean) Rest 2-3 minutes B. Every minute, on the minute, for 6 minutes: 5 Strict Pull-Ups (ladies – 3 reps) Strict Handstand Push-Ups x Max reps C. Every minute, on the minute, for 6 minutes: 8 Pull-Ups (any style kip is fine) Kipping Handstand Push-Ups x Max Reps D. Every minute, on the minute, for 12 minutes: Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean Odd Minutes: Row 200 Meters Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases. Performance Workout of the Day A. Five sets of: Shoulder Press x 3 reps Rest 2-3 minutes B. Complete as many rounds and reps as possible in 8 minutes of: Hand-Release Push-Ups x 10 reps Double-Unders x 30 reps Fitness Workout of the Day A. Four sets of: Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011 Rest 45 seconds Dumbbell Alternating Reverse Lunge x 10 reps each leg Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: Push-Ups x 10 reps 100 Meter Run
Posted on: Wed, 02 Oct 2013 05:12:33 +0000
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