Friday, 10/26/2018

A. Strict Press Add 5 pounds to your current 1RM and calculate its 90% 70% x 3 of the 90% 80% x 3 90% x Max Reps (Must be at least 4) *5-7 Glute ham raise after each Strict Press set B. For time: 50 Strict High Knees then 3 rounds of: 10 Front Squats (95/135) 10 Ring Dips then 50 Strict High Knees Ninja: For time: 50 High Knees then 3 rounds of: 10 Goblet Squats 10 Push Ups then 50 High Knees Bonus: Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 65-70% (high hang, mid-patella, floor) B. Take 20 minutes to build to today’s 1-RM...

Thursday, 10/25/2018

A. Deadlift Add 10 pounds to your current 1RM and calculate its 90% 70% x 3 of the 90% 80% x 3 90% x Max reps (Must be at least 4) *Max set of strict toe to bar after each Deadlift set B. For time: 1000 Meter row Then 5 rounds of: 5 x (1 Power Snatch + 1 Squat Snatch, 55/75) Focus on speed under the bar 15 Pull-Ups Ninja: 1000 Meter row Then 5 rounds of: 5 Strict Pull-Ups 10 Dumbbell Thrusters Bonus: 5 sets of: 25 feet hand stand...

Wednesday, 10/24/2018

A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “Three sets, not for time, of: Muscle-Ups x 3-5 reps Handstand Walks x 5 Meters Pistols x 3-5 reps each leg” B. 3 sets for max reps of: 60 seconds of Wall Ball (14/20) 60 seconds of Rest 60 seconds of Power Cleans (95/135) 60 seconds of Rest 60 seconds of Box Jumps (20/24) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest Ninja: Same Bonus: Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+,...

Tuesday, 10/23/2018

A. Bench Press Add 5 pounds to your current 1RM and calculate its 90% 70% x 3 of the 90% 80% x 3 90% x Max Reps (Must be at least 4) *7 Unbroken Heavy Wall Balls after each Bench Press set B. Against a two-minute running clock, complete the following: 400 Meter Row Push-Ups x Max Reps Rest two minutes between sets, and complete a total of four sets. Ninja: Same Bonus: 200 Meter Farmer Carry (32kg each...
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