Warmup: Do 4 rounds, at a comfortable pace, of:
Sprint 50 meters - 1 rep (60% effort 1st rep, then 70, 80, and 90% on last rep)
Pushup (not hand release) - 10 reps
Air Squat - 10 reps
#1 Depth Jump with Lateral Movement - 8 reps
a) Step off an 18" box.
b) Land with both feet. Have a partner, standing in front of you, point
to his left or right just before you land.
c) Immediately upon landing, sprint 12.5 meters in the direction your
partner is pointing.
Walk back to the box after each rep, and immediately do the next rep. Be
as explosive as possible with each rep.
#2 BB Bench Press WITH BANDS for SPEED (no pause)
Every 30 seconds, do 3 reps. You will do 8 sets. Load on the bar for all sets
is 35% of your BB Bench Press 1RM. We want a quick, controlled
downward phase and then an EXPLOSIVE upward phase on all reps. Your
last set starts at 3 minutes and 30 seconds
#3 BB Bench Press (no pause) PLUS NEGATIVES
Set 1 - 4 reps plus 1 negative rep
Set 2 - 3 reps plus 1 negative rep
Set 3 - 2 reps plus 1 negative rep
Set 4 - 1 rep plus 1 negative rep
Set 5 - 1 negative rep
For the negatives, lower the weight as slowly as you can to your chest.
You will probably need a spotter to rerack the weight after the negative.
Rest between sets.
#4 Start a timer. You have 2 minutes to:
Run a suicide on the 50 meter course
Hand Release Pushup - do as many reps as you can until you reach 2 minutes
REST 2 minutes. At the end of your 2 minute rest, the clock will be at
4 minutes. Begin 2 rounds of:
4:00 - BB Rack Press - 10 reps
5:00 - BB Deadlift - 10 reps
6:00 - Burpee - 10 reps
7:00 - Toes to Bar - 10 reps
Round 2 starts at 8 minutes.
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