Intensity

OPT • Commercial from OptimumPerformanceTraining on Vimeo.

OR

http://vimeo.com/49847323

Take the time to watch the video above. It gives me goosebumps every time I see it. Don’t hold back today! give it all you got! Work hard! breathe hard! And push through it. With INTENSITY results will happen.

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of work out prep
– Bottoms up KB walk
– TGU 1/side
– RDL
– 10 pulls on rower

Then

FITNESS:
A. HPC from pos 1 x 2 mid thigh x 2, top of knee x 2 x 4 sets
B. Push press x 5 x 3 sets, rest 60 sec
C. Good morning x 5 x 3 sets
+
3 sets
10 burpees
15 kb swings
50 jump rope singles
rest 2 min b/t sets

PERFORMANCE:
A. 3 position PC (top of knee, bottom of knee, ground) x 4 sets, rest 60 seconds
B. Push Press x 3 tnG reps x 4 sets, rest 60 seconds
C. good morning x 5 x 3 sets
+
For time:
max effort
300m row or 70 double unders
15 pc @ 115/75
15 burpees over erg or bar
rest 5 minutes
For time:
@ 90%
300m row or 70 double unders
15 PC @ 115/75
15 burpees over erg or bar

*should be fast and aggressive and PC is UB




Leave a Reply

Your email address will not be published. Required fields are marked *