5 Sets of:
Barbell Shoulder Press x2 + Push Press x4
Rest 45 seconds
Seated Box Jumps x 126.96.36.199 (rest 10 sec. b/n reps)
Rest 2 minutes
10,9,8,7,6,5,4,3,2,1 reps of:
Sandbag Power Clean x1 + Front Squat x1
On the EVEN sets finish with: 100m Sprint
On the ODD sets finish with: 40 Double Unders
Optional Push-Up/Sit-Up Training
8 Sets Each of Tabata,
Compare score to January 7th, 2014
Just The Tip
For A, you are using 5 sets to build to a heavy set of 2 x SP + 4 x PP. So you'll do 2 SP reps and then go right into your 4 PP. When doing seated box jumps, you begin by sitting on a 16-18" box/bench, then explosively leave the seated position as you jump onto a higher box. The box you jump onto is placed about 2 feet away from your seated box, enough space to plant your feet and make the jump.
For B, you choose the sandbag load. Do 10 reps of the sandbag complex, followed by 10 strict pull-ups, followed by the sprint. Then do 9 of each followed by the double unders. And so on down to one. Sub double unders with 80 singles.
For C, Set a timer (there's an app for that) that gives you 20 seconds of work followed by 10 seconds of rest. You'll be doing a total of 16 sets (8 for each exercise). Each set consists of the 20 on/10 off format. Goal is to accumulate as many reps as possible within those 20 seconds. Do a continuous count during all 8 sets and record total number of push-ups, and then sit-ups accumulated. Note your score, and compare to January 7th. Continue to use this to compare and gauge your progress. When transitionioning from push-ups to sit-ups you will only have 10 seconds to do so. So be ready. Follow the Selection PT standards when referring to the proper form for both of these movements.