Friday 11.14.2014
*The RPM Fitness Jumprope Workshop is this Sunday at 10am! Don't miss out on this awesome opportunity to work with some of the best jump rope athletes and coaches in the world. Click this link to register. Hope to see you all there!
FITNESS
A. Every two minutes, for 10 minutes (5 sets):Back Squat x 5 reps*Build each set, or start heavy and work across. Either way, heavier than last week is the goalB. Three sets of:Dual Kettlebell Front Rack Walking Lunge x 12-16 stepsRest 30 secondsSupine Ring Rows x 8-10 repsRest 60 secondsC. "Gas Pedal"For time:Row 750m100 Double Unders (Scaled is single skips)30 Burpees Over Paralette (or Barbell)(8 minute time cap)
PERFORMANCE
A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%B. Every two minutes, for 6 minutes (3 sets):Back Squat x 5 reps @ 85%C. "Gas Pedal*"For time:Row 750m100 Double Unders (Scaled is single skips)30 Burpees Over Paralette (or Barbell)(8 minute time cap)*From the Southie Showdown:Top Men's RX time: 4:43Top Women's RX time: 5:27Cooper: 4:50 (singles)Conner: 4:54 RXAdam: 5:16 RX
COMPETITION
A. Every 2 minutes, for 10 minutes (5 sets):Snatch Balance + Hang Snatch + Snatch + Overhead SquatBuild over the course of the five sets.B. Every 2 minutes, for 20 minutes (10 sets):Front Squat + Jerk*Sets 1-2 – 70-75%*Sets 3-4 – 80-85%*Sets 5-6 – 90-95%*Sets 7-8 – 95%*Sets 9-10 – 101+%C. Every 10 minutes, for 30 minutes (3 sets), complete the following for time:Row 1000 Meters50 Double-Unders25 Kettlebell Swings (32/24 kg)15 Strict Handstand Push-Ups10 Toes to Bar5 Bar Muscle-UpsFor most of you, the strict handstand push-ups will be the limiter.If you have to scale this workout, scale your number of reps there toensure that you can finish each set under the 10 minute cap.
ENDURANCE
Row 5 minutes easyThen:Row 45 seconds @90%Rest 45 secondsx 15 setsThen:Row 5 minutes easy*Goal is same pace for every set. Look to go at the same pace as last week, or pick it up if you felt that was too easy.