FITNESS & AIM
A. Four sets of:
Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds
B. Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats
*Complete each set as quickly as possible and note times for each.
SPORT
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps
B. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
*Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.
D. Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Strict Handstand Push-Ups
Run 400 Meters
*These are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, reduce the number of reps or distances of the row or run.