Friday 8.21.2015
*Stay tuned for updates about the Squad Beach Day this Saturday. We are watching the weather and will make announcements on Facebook and the blog.
"FITNESS"
A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – L-Seated Dumbbell Press x 6 reps @21X1Minute 2 – Alternating Dumbbell Step Ups x 10 repsMinute 3 – Dumbbell Renegade Rows x 5 reps(Push-up, Row Left, Push-up, Row Right)Minute 4 – Alternating Lateral Lunge x 10 repsB. In teams of two, alternate full rounds to complete 5 sets each of:10 Box Jump Overs12 Goblet Squats15 Push Presses (Dumbbell or Barbell)
"PERFORMANCE"
A. Three sets of:Tall Jerk (from half-press) x 3 reps(Keep it light and quick; no more than 4-5 minutes here)Then...Five sets of:Clean & Jerk x 1.1.1 (these are FULL cleans)(Rest 5-7 seconds between singles)Rest 2 minutes between sets, and build over the course of the five sets to today's heaviest tripleB. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):Back Squat*Set 1 – 6 reps @ 60% of 1-RM*Set 2 – 4 reps @ 70%*Set 3 – 2 reps @ 80%*Set 4 – 6 reps @ 70%*Set 5 – 4 reps @ 80%*Set 6 – 2 reps @ 90%*Set 7 – 6 reps @ 80%*Set 8 – 4 reps @ 80%Work as close to these percentages as possible; if it feels easy, you'll get a chance to bump it up next week.If you feel that you absolutely MUST do some sort of "conditioning" today, first: ask yourself, "why?" and then: consider doing the "Endurance" sets on the Assault Bike or Rower, and maybe cut it down to ten sets.
"COMPETITION"
A. Every 2 minutes, for 10 minutes (5 sets):Jerk x 1 rep @ 85-95%Hold your receiving position for 1-2 full seconds before recovering your feet.B. Ten sets of:Back Squat*Set 1 – 5 reps @ 60% of 1-RM*Set 2 – 3 reps @ 75%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 3 reps @ 85%*Set 6 – 2 reps @ 90%*Set 7 – 5 reps @ 80%*Set 8 – 5 reps @ 80%*Set 9 – 5 reps @ 80%*Set 10 – 5 reps @ 80%Rest exactly 2 minutes between sets.C. I. For time:50 Calories of Assault BikeRest until the running clock reaches 5:00, and then…II. Three rounds for time of:50-Foot Handstand Walk10 Squat Snatches (135/95 lbs)Rest two minutes, and then…D. For completion, not time:20/15 Strict Supinated-Grip Pull-Ups400 Meter Farmer’s Carry (100/70 lbs per hand – walk at normal pace, don’t run)20/15 Strict Supinated-Grip Pull-Ups
"ENDURANCE"
Twenty sets of:Row 30 seconds @ 90%Rest 30 seconds*Rest 4-5 minutes between sets 10 & 11