Friday 090415

Friday 090415

WORKOUT OF THE DAY

1RM Mini Band Bench Press

*Work with partner. Bands set-up on floor with DB/KB.

If bench is under 115#, use orange band

If bench is between 115#-175# use red band

If bench is over 175# use blue bands

3x5 Strict Press beginning at 45-50%

CONDITIONING-

PARTNER 20 min cap

30 Partner WBS

2x25m Partner Sled Pull (teammate drags other teammate on sled 25m, then switch)

2x25m Slamball leg Carry (athlete picks up slamball and places between legs. Runs with slamball 25m, then switches with partner. If slamball gets dropped there is a 20 slamball penalty)

2x25m Partner Wheelbarrow

2x25m partner Carry

30 Partner WBS


 

 

RECIPE

If you're a coffee drinker and want a healthier alternative, check this "Iced Dandelion Mocha Recipe" out on Elana's Pantry.

 

 

 

 

**COMPETITION CLASS**

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk

B.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

C.
Every 4 minutes, for 20 minutes (5 sets), for times:
15/10 Calories of Assault Air Bike
3 Hang Squat Cleans (225/155 lbs)
2 Shoulder to Overhead (225/155 lbs)

D.
Five sets of:
Nose-to-Wall Handstand Push-Ups x 5 reps
Nose-to-Wall Handstand Hold x 30 seconds
Strict Ring Pull-Ups x 10 reps

Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.



9 comments (Add your own)

1. tina degiorgio wrote:
looks like fun

Thu, September 3, 2015 @ 11:12 PM

2. Obat Sipilis Ampuh wrote:
LOVE IS COMPOSED OF A SINGLE SOUL INHABITING TWO BODIES

Mon, October 26, 2015 @ 10:32 AM

3. Obat Sipilis wrote:
YOU COME TO LOVE NOT BY FINDING THE PERFECT PERSON, BUT BY SEEING AN IMPERFECT PERSON PERFECTLY

Wed, October 28, 2015 @ 2:50 AM

4. Migukect wrote:
Propecia Cipla Pharmacy http://cialtobuy.com - generic cialis Acquisto Kamagra Paris
Prescriptions Amoxicillin
Prueba Gratuita De Viagra cialis Keflex Expansion Compensator

Sun, September 17, 2017 @ 11:17 PM

5. Migukect wrote:
Strongest Viagra And Ciacis Pills viagra cialis Comment Pouvez

Fri, September 29, 2017 @ 2:18 AM

6. Migukect wrote:
Strongest Viagra And Ciacis Pills viagra cialis Comment Pouvez

Fri, September 29, 2017 @ 2:18 AM

7. wrote:
game slots
real money online
online casino play for free
game slots
pogo casino slots

Sun, January 21, 2018 @ 7:00 PM

8. wrote:
online casino
online slots
real money casino
online slots
casino online

Thu, January 25, 2018 @ 12:45 AM

9. wrote:
weight loss pills for women
best supplements for weight loss
best supplements for weight loss
diet pills that work
weight loss pills

Fri, February 2, 2018 @ 7:34 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.