Friday 12.19.2014

"FITNESS"

A. Take 12-15 minutes to work with Overhead Squat technique (sets of 3-5 reps)*Work from the floor if possible (Muscle Snatch, Power Snatch, whatever you've got)ORFour sets of:Single Arm KB Overhead Walking Lunge x 20 steps (switch arms halfway)Rest 90 secondsB. For time:25 Overhead Squats or Front Squats*Run 400 Meters25 Burpees Over the BarbellRun 400 Meters25 Shoulder to OverheadRun 400 Meters*Choose a challenging weight here; should take 2-3 sets to completeC. (Optional) Three sets of:Plank From Elbows x 40-60 seconds (add weight if possible)Rest as needed

"PERFORMANCE"

A. Take 12-15 minutes to build to a heavy single in the following complex:Hang Snatch + Snatch*Take 90 seconds between attempts over 70%*Can drop and reset between lifts, but take no more than 5 seconds between eachB. For time:25 Overhead Squats (135/95)Run 400 Meters25 Burpees Over the BarbellRun 400 Meters25 Shoulder to Overhead (135/95)Run 400 MetersC. (Optional) Three sets of:Plank From Elbows x 40-60 seconds (add weight if possible)Rest as needed

"COMPETITION"

A. Six sets of:Front Squat x 1 repRest as neededLoads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+(resist the urge to go heavier here…we’ll do some testing tomorrow)B. Every two minutes, for 20 minutes:Jerk x 1 repLoads per set (by %) – 65, 70, 75, 80, 85, 90, 90+, 95, 95+, 95+C. For time:25 Overhead Squats (135/95)Run 400 Meters25 Burpees Over the BarbellRun 400 Meters25 Shoulder to Overhead (135/95)Run 400 Meters

"ENDURANCE"

Row 3 x 3000m w/ 5min rest b/t each**Alternate tempo within, as described below:500m ON, 500m OFF400m ON, 400m OFF300m ON, 300m OFF200m ON, 200m OFF100m ON, 100m OFFON pace should be the same for each distance, a little slower than your best 2k pace.OFF pace should be significantly slower, at about 50-60% effort