Friday 4.17.2015

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Romanian Deadlift x 8 reps @ 3011(stick to the tempo – 3 second descent)Station 2 – Single Arm Dumbbell Row x 8 reps/arm @ 2111Station 3 – Single Arm DB Strict Press x 8 reps/arm @2111B. Three rounds for time of:10 Strict Pull-ups20 Kettlebell Swings50 Lateral Hops over KB

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):High Hang Snatch + Hang SnatchBuild over the course of the 10 sets to something heavy for today.B. Three rounds for time of:5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)10 Deadlifts (275/185 lbs)50 Double-Unders

"COMPETITION"

A. Three sets of:Drop Snatch x 1 rep(start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement)Rest as neededFollowed by . . .Three sets of:Snatch Balance x 1 rep(use your legs to dip and drive the barbell up before driving yourself under the barbell into your receiving position)Rest as neededB. Every two minutes, for 16 minutes (8 sets):Clean & Jerk x 1.1(rest 10 seconds between singles)*Sets 1-2 – 55-65%*Sets 3-4 – 65-75%*Sets 5-6 – 75-85%*Sets 7-8 – 85-95%C. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Sets 4-6 – 1 rep @ 90-95%Rest 3 minutesD. For time:30 Squat Clean & Jerks (155/105)

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):Sprint 200 Meters