Friday 2.13.2015

"FITNESS"

A. Every minute, on the minute, for 18 minutes (6 sets of each):Minute 1 – Back Squat x 6 reps @30X1 (add weight if you make all 6 reps)Minute 2 – Supine Ring Rows x 8 reps @2111Minute 3 – Plank to Elbows x 10 reps (5 each direction)B. Complete as many rounds and reps as possible in 5 minutes of:10 Kettlebell Swings10 Goblet Walking Lunges10 Mountain Climbers (each leg)Rest exactly 2 minutes, and then…C. Complete as many round and reps as possible in 5 minutes of:10 Burpees10 Shoulder to Overhead

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 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%*Set 6 – 1 rep @ 95%*Set 7 – 2 reps @ 90%*Set 8 – 1 rep @ 90%B. Complete as many rounds and reps as possible in 5 minutes of:10 Hang Squat Cleans (115/75)10 Handstand Push-UpsRest exactly 2 minutes, and then…C. Complete as many round and reps as possible in 5 minutes of:10 Bar-Facing Burpees10 Shoulder to Overhead (115/75 lbs)D. (Optional) Three sets of:Weighted Plank Hold x 60 secondsRest as neededDumbbell Bent Over Row x 8 reps/armRest as needed

"COMPETITION"

A. Every minute, on the minute, for as many minutes as possible…Thruster + Push Press*Minute 1 – 155/105 lbs*Minute 2 – 165/110 lbs*Minute 3 – 175/115 lbs*Minute 4 – 185/120 lbs*Minute 5 – 195/125 lbs…and so on until you fail an attempt.No second chances, you must stick the first attempt or you terminate the set and you’re done.B. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 6 reps @ 70%*Set 2 – 4 reps @ 80%*Set 3 – 2 reps @ 85%*Set 4 – 1 rep @ 90%*Set 4 – 1 rep @ 95%*Set 5 – Max Reps @ 90%Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.C. Complete as many rounds and reps as possible in 5 minutes of:10 Chest-to-Bar Pull-Ups10 Alternating Pistols10 Kipping Handstand Push-Ups(I don’t love kipping HSPUs, but we’re only a few weeks out from the Open, and I need you all to be prepared for anything. That said, if you’re not comfortable kipping and/or the Open isn’t your primary goal, I would suggest performing 5 strict handstand push-ups instead of 10 kipping.)Rest exactly 2 minutes, and then…D. Complete as many round and reps as possible in 5 minutes of:10 Burpee Box Jumps (24″/20″)10 Shoulder to Overhead (135/95 lbs)

"ENDURANCE"

60 Minute AirDyne @70% (steady wattage throughout)Every 5 minutes, get off and perform 2 Turkish Get Ups w/each arm (moderate load)