Friday 10.23.2015

"FITNESS"

A. Four sets of:Front Squat x 4-6 reps @ 3011Rest 45 secondsRussian Kettlebell Swings x 15-20 repsRest 45 secondsElbows to High Plank x 10-12 repsRest 45 secondsB. Every minute, on the minute, for 20 minutes:Even minutes – 6 Dumbbell Ground to Overhead (as heavy as you can handle)Odd minutes – 30 seconds of Assault Bike (for calories)

"PERFORMANCE"

A. Five sets of:Front Squat x 2 repsRest 2-3 minutes between setsLoads per set (by %): 65, 75, 85, 90, 90+B. Every minute, on the minute, for 20 minutes:Even minutes – Assault Bike 9/6 CaloriesOdd minutes – Clean & Jerk x 3 reps**Score total weight (in lbs.) successfully lifted in the Clean & Jerk over the course of the 20 minutes.

"COMPETITION"

A. Every 3 minutes, for 30 minutes (10 sets):Clean & Jerk*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 70%*Set 3 – 1 rep @ 75%*Set 4 – 1 rep @ 80%*Set 5 – 1 rep @ 85%*Set 6 – 1 rep @ 90%*Set 7 – 1 rep @ 90+%*Set 8 – 1 rep @ 90+%*Set 9 – 1 rep @ 90+%*Set 10 – 1 rep @ 90+%Build to today’s heavy single.B. Four sets of:Back Squat x 5.5.5.5(rest 30 seconds between clusters of 5 reps)Rest 3 minutes between sets*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.C. Every 6 minutes, for 24 minutes (4 sets):40/30 Calories of Assault Bike20 Chest-to-Bar Pull-Ups10 Strict Handstand Push-Ups to 4″/2″ Deficit

"ENDURANCE"

Complete as many rounds and reps as possible in 10 minutes of:30/20 Cals Assault Bike30 Seconds Farmer's CarryThen...Four sets of:10 Seconds Assault Bike @ MAX EFFORTRest 2:50Then...Complete as many rounds and reps as possible in 10 minutes of:30/20 Cals Assault Bike30 Seconds Farmer's Carry