Friday 8.7.2015

"FITNESS" & "PERFORMANCE"

*Your goal here today is to find the heaviest Back Squat you can complete for 1 repetition; Your goal here is NOT to injure yourself so as to prevent you from training and progressing for the long term.  Please be smart, listen to your body, and know your escape route if you are going to fail a rep!A. Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%Then rest two minutes before starting…Every 3 minutes, for 6 minutes (2 sets) of:Back Squat x 1 rep @ 101-105%B. For Max Reps/Cals:2 Minutes of Back Squat*(Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW)Rest 60 seconds2 Minutes of RowingRest 60 seconds2 Minutes of Wall ClimbsRest 60 seconds2 Minutes of Assault Bike*The bar can be taken from (and rested on) a rack for this portion of the workout

"COMPETITION"

A. Every minute, on the minute, for 10 minutes:Jerk x 2 reps @ 70-85%Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.B. Every 3 minutes, for 15 minutes (5 sets) for times:15/10 Calories of Assault Bike4 Power Cleans @ 70% of 1-RM Clean & Jerk4 Front Squats4 Shoulder to OverheadFinish each set as quickly as possible and note times for each.C. 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 – 7 reps @ 75%*Set 8 – 7 reps @ 75%*Set 9 – 7 reps @ 75%*Set 10 – 7 reps @ 75%Rest exactly 2 minutes between sets.Set a clock…this should not take more than 30 minutes.D. Complete as many rounds and reps as possible in 8 minutes of:8 Strict Handstand Push-Ups8 Burpees

"ENDURANCE"

Ten sets of:200 Meter SprintRest 30 seconds20/15 Cals Assault BikeRest 2:30