Friday 12.5.2014

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FITNESS

A. Three sets of:Overhead Squat x 6-8 reps @3011Rest 60 secondsSingle Leg KB Deadlift x 6-8 reps/leg @3011Rest 60 secondsSide Plank x 20-30 seconds/sideRest 60 secondsB. Three sets for max reps/cals of:60 Seconds Farmer's Carry (5 Meters = 1 Rep)60 Seconds Rest60 Seconds Box Jump Overs60 Seconds Rest60 Seconds AirDyne60 Seconds Rest

PERFORMANCE

A. Five sets of:Overhead Squat x 3 repsRest 2 minutes between setsB. Three sets for max reps/cals of:60 Seconds Farmer's Carry (5 Meters = 1 Rep) (32/24kg/hand)60 Seconds Rest60 Seconds Box Jump Overs (24/20")60 Seconds Rest60 Seconds AirDyne60 Seconds Rest

COMPETITION

A. Every two minutes, for 12 minutes (6 sets):Front Squat x 1 rep @ 90-92%B. Three sets of:165/115 lb Push Press x Max Reps @ 10X3Rest 3 minutes(THIS IS NOT THE SAME AS LAST WEEK. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting thenext rep. Perform as many reps as possible, but terminate the set ifyou fall off of the tempo.)C. Complete as many rounds and reps as possible in 12 minutes of:Row 300/250 Meters20 Kettlebell Swings (32/24 kg)10 Strict Handstand Push-Ups5 Muscle-UpsD. Five sets of:Chinese Rows x 5 reps(go as heavy as you can)Rest 60-90 secondsGHD Sit-Ups x 10 repsRest 60-90 seconds

ENDURANCE

Five sets of:Row 500m at your 2000m PR paceRest 30 secondsRow 100m very easyNo additional rest b/t rounds