Apr 21, 2015
Strength
1a) Fitness: Press, 3×5 Linear Progression
Performance: Press, 5RM, then two drop sets at 90%
1b) Weighted/Strict Pull-Ups 3x ME (aim for 5-8 reps)
Conditioning
Teams of two, 10 Rounds:
- Partner one: Row 2 minutes for max meters
- Partner two: 6 Heavy Dumbbell Snatches (3L/3R)
Switch positions every 2 minutes with 10 seconds transition time. Record total meters and dumbbell weight used.
Mobility
Floor chest stretch; can be done with bent legs, 2-3 sets of 90 sec, may incorporate PNF by pushing into floor.
Apr 20, 2015
Strength
Fitness: Deadlift, 4×2, Linear Progression
Performance: Work to a 3RM with a three second pause at the knee during the first rep only. Then two drop sets at 90% with no pauses.
Conditioning
3 Rounds:
- 10 Front Rack Barbell Lunges
- 10 Strict Toes to Bar
- 50 Double Unders
Go AHAP on the lunges while still unbroken.
Mobility
Andreo Spina hamstring stretch: 2-3 sets of 90 seconds per leg
Apr 19, 2015
Strength
1) Every minute on the minute for 10 minutes, 1 Clean. Work up in weight throughout; zero misses.
2a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 8RM, then two drop sets @ 90%
2b) Dumbbell Rows: 3×20 (10L/10R), AHAP
Optional Cash-Out:
3) Unilateral Farmer’s Walk, 25m x 6 – alternate hands (KB or fat grip DB, AHAP)
Apr 16, 2015
Strength
Fitness: Press, 3×5 Linear Progression
Performance: Press, 3-3-3-1-1-1
Conditioning
“Mordor”
12 minute ascending ladder of:
- 4 Ring Dips
- 4 Goblet Squats
- 4 Ring Rows
- 4 Goblet Lunges
- then 6’s
- then 8’s
- then 10’s
- then 12’s…
Apr 14, 2015
Strength
Work to a heavy single 3 Position Snatch: 1)Floor 2) Knee 3) Hip
This should be completed as a complex.
Conditioning
2k Row
Festivus athletes should keep effort to ~80% rate of perceived exertion.
