Friday 7.3.2015

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)Minute 2 – Kettlebell Clean & Press x 6 reps each armMinute 3 – Elbows to High Plank x 10 reps (5 each direction)B. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 4-5 reps @31X1(goal is heavier than Monday, if you did them)C. Three rounds for time of:8 Dumbbell Ground to Overhead12 Alternating DB Reverse Lunges200 Meter Run

"PERFORMANCE"

A. Every 90 seconds, 12 minutes (8 sets):Power Clean + Hang Clean + JerkBuild over the course of the 8 setsB. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 3 reps @ 75% of 1-RMC. Four rounds for time of:3 Ground to Overhead (135/95 lb)6 Alternating Overhead Reverse Lunges (135/95 lbs)24 Double Unders

"COMPETITION"

A. Front Squat*Set 1 – 3 reps @ 70%*Set 2 – 2 reps @ 80%*Set 3 – 2 reps @ 85-90%*Set 4 – 1 rep @ 90-95%*Set 5 – 1 rep @ 95+%Rest 2-3 minutes between sets.B. Every two minutes, for 16 minutes (8 sets):Hang Clean + Clean + Front Squat + JerkBuild to today’s heaviest set.C. “Kill Cliff Granite Games Qualifier Week 3”Complete as many rounds and reps as possible in 17 minutes:50 Calorie Row50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)50 Shoulder to Overhead (115/85 lbs)50 Box Jumps (24″/20″)D. Three sets of:Sumo-Semi-Stiff Leg Deadlifts x 8 repsRest as neededStationary Dips x 20-30 repsRest as needed

"ENDURANCE"

1 Minute of Rowing1 Minute of Assault Bike1 Minute of Double Unders1 Minutes of Ski Erg1 Minute of Restx 6 rounds