A. Three sets of:
Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0 (add weight if possible)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Presses 10 Burpee Box Jump-Overs
A. Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups 15 Thrusters (95/65 lbs) 30 Double-Unders
*Testing week prior to last full cycle of 2015. Record your scores.
A. Every two minutes, for 16 minutes (8 sets) of:
Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk, (dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well) Focus should be on perfect footwork and mechanics – don’t increase weight if those aren’t dialed in.
B. Take 20 minutes to find your 2-RM Bench Press, Movement Standard – Your butt must remain on the bench throughout the lift.
C. For max reps: 3 Minutes of Double-Unders
D. Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target (DO NOT SCALE THIS…if you are unable to perform this, simply sit out the first 3 minutes and note your score as zero. Rest 60 seconds until the running clock hits 4:00, and then… Complete as many reps as possible in 3 minutes of: Rope Climbs to 15′ Target (with legs)
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.) For time: Row 5000 meters