Friday 10.9.2015

*Reminder: The fourth annual Columbus Day 5k is this Monday, October 12th, at Blackstone Boulevard.  Friends and family, as always, are welcome!

"FITNESS"

A. Every 90 seconds, for 30 minutes (5 sets) of:Station 1 – Front Squat x 5 reps @ 3011Station 2 – Supinated Grip Strict Pull-Ups x 6 reps @ 2110Station 3 – Lateral Lunge x 12-16 repsStation 4 – Dumbbell Push Press x 10 reps @ 2111B. For time:Row 40 Calories50 Kettlebell SwingsRun 600 Meters

"PERFORMANCE"

A. Front Squat*Set 1 – 3 reps @ 60%*Set 2 – 3 reps @ 70%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85-90%*Set 5 – 1 rep @ 95%Rest 2-3 minutes between sets.B. Every two minutes, for 16 minutes (8 sets):Push Press + Push Jerk + Split Jerk(Pause for 3-4 seconds in the split jerk receiving position before recovering.)C. For time:Row 40 Calories50 Kettlebell Swings (32/24 kg)Run 600 Meters

"COMPETITION"

A. Every minute, on the minute, for 5 minutes:Front Squat*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 65%*Set 3 – 2 reps @ 70%*Set 4 – 1 rep @ 75%*Set 5 – 1 rep @ 80%Rest one minute, and then…Every two minutes, for 6 minutes (3 sets):Front Squat*Set 6 – 85% x 1 rep*Set 7 – 85-90% x 1 rep*Set 8 – 90+% x 1 repB. Build to 90% of your 1-RM Clean & Jerk, and then…Every minute, on the minute, for 6 minutes:2-3 Clean & Jerks @ 85% of your 1-RMIf you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.C. Every 2 minutes, for 10 minutes (5 sets) of:Back Squat x 5 reps @ 85% of 1-RMD. Against a 6-minute running clock, perform the following:50 Calories of Assault Bike25 Chest-to-Bar Pull-UpsAssault Bike for Max CaloriesRest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.

"ENDURANCE"

Eight to Ten sets of:Run 400 Meters @ 90%Rest 2 minutesRest 4 minutes between sets 5 &6