Friday 6.2.2017

"FITNESS"

A. Four sets:Back Squat x 4-6 reps @ 30X1Rest 45 secondsSupinated Strict Pull-ups x 5-7 reps @2111Rest 45 secondsElbows to High Plank x 8-12 repsRest 45 secondsB. Against a 2-minute running clock, complete:Row 250 MetersGoblet Squats (24/16 kg) x Max RepsRest 2 minutes between sets, and complete a total of 4 sets for max reps of Goblet Squats

"PERFORMANCE"

A. Five sets of:Back Squat x 2-3 reps @ 30X1Rest 15-20 secondsStrict Supinated-Grip Pull-Ups x Max reps (-1)Rest 2-3 minutes*Goal is for all working sets to be at 80+% of 1-RM Back SquatB. Against a 2-minute running clock, complete:Row 250 MetersHang Squat Cleans (135/95 lb) x Max RepsRest 2 minutes between sets, and complete a total of 4 sets for max reps of Hang Squat CleansC. (Optional Accessory Work) Three sets of:Weighted Plank x 30-40 secondsRest as needed

"COMPETITION"

30 sec. easy bike30 sec. moderate bike30 sec. difficult bike (but could maintain for 2 minutes)1:00 active walkx5 roundsrest 5 minutesx2