Happy Veteran’s Day to all of our CFOIB veterans near and far. -Coach K
A. Five sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
B. For time:
Run 800 Meters
30 Barbell or Dumbbell Thrusters
Run 800 Meters
A. Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
B. For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
A. Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
Build to today’s heavy single.
B. Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets
*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.
C. Every 6 minutes, for 24 minutes (4 sets):
400 meter run
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Toes-to-Bar
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Run 3 Miles @ 80% of your 1-Mile time trial pace
E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.