Friday 4.24.2015

"FITNESS"

A. Five sets of:Front Squat x 6 reps @2011(use more weight than you used on 4.16.2015)Rest 60 secondsDual Kettlebell Overhead Carry x 100 MetersRest 60 secondsB. Every 3 minutes, for 15 minutes (5 sets), complete the following as quickly as possible:15 Wall Balls7 Dumbbell Manmakers

"PERFORMANCE"

A. Eight sets of:High Hang Clean + Hang CleanRest 2 minutesBuild in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.B. Every 3 minutes, for 15 minutes (5 sets), complete the following as quickly as possible:15 Wall Balls (20/14 lb)10 Burpees5 Hang Power Cleans (155/105)

"COMPETITION"

A. Four sets of:2-Position Snatch(high hang, 2″ below the knee)Rest as neededBuild over the course of the four sets.B. Every two minutes, for 16 minutes (8 sets):Hang Clean + Clean + Jerk*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 4-5 – 1 rep @ 90-95%Rest 3 minutesDo not exceed 95% on your back squat. All percentages throughout this training cycle should be keyed off of your last tested 1-RM back squat.D. “2015 Masters Qualifier Event 1″Complete as many rounds and reps as possible in 5 minutes of:5 Muscle-Ups10 Power Cleans (155/105 lbs)

"ENDURANCE"

Every 2 minutes, for 20 minutes:Run 200 MetersImmediately into...Every 4 minutes, for 20 minutes:Run 400 Meters