The Art of Elite Fitness

Friday
Dec152017

Saturday, December 16, 2017

A. 
2km row

then,

5 rounds:
6 strict pull-up
12 goblet squat

then, 

800m run

 

Thursday
Dec142017

Friday, December 15, 2017

Performance

A.
5 sets:
shoulder press, 3min rest
3@50%, 2@75%, 1@85%, 1@90-95%, 1@101%, 1@101+%

B.
“Lucky Sevens”
7min amrap:
7 box jump (24/20″)
7 burpees
7 kettlebell swing (24/16kg)
Fitness
A.
4 sets:
6-8 dumbbell shoulder press 
45sec rest
5 supine leg lowers @5010
45sec rest
1min jump rope
45sec restaurant 
B.
"Lucky 7s"
Wednesday
Dec132017

Thursday, December 14, 2017

Performance

A.
5 sets:
tempo back squat @30X0, 3-4min rest
5@50%, 3@75%, 1@85%, 1@90-95%, 1@101%, 1@101+%

B.
12min amrap:
500m row sprint
*3 person teams 

 

Fitness

A.
3 sets:
8-10 back squat @30X1
1min rest 
45-60sec nose to wall handstand hold
1min rest
30sec/each side plank
1min rest

B.
12min amrap:
500m row sprint
*3 person teams 

 

Tuesday
Dec122017

Wednesday, December 13, 2017

Performance

A.
20-25min to build to today’s heavy:
1 snatch

B.
“Grace”:
30 power clean & jerk (135/95 lbs)

 

Fitness

A.
3 sets:
6-8 chin-up @2111
1min rest 
10/leg Russian step up
1min rest 
1min double under
1min rest 

B.
15-10-5:
medicine ball clean
medicine ball sit-up

 

Monday
Dec112017

Tuesday, December 12, 2017

Performance 

A.
5 sets:
2-4 bench press 
90sec rest
6-8 ab wheel roll out @3020
90sec rest

B.
3 rounds:
400m run
30 kettlebell swing (24/16kg)
20 ring dip

 

Fitness

A.
4 sets:
6-8 dumbbell press @2110
45sec rest
6-8/leg single hip bridge 
45sec rest
100ft/arm bottom’s up kettlebell carry
45sec rest

B.
3 rounds:
400m run
25 kettlebell swing
15 dip