Friday 9.18.2015

"FITNESS"

A. Four sets of:Overhead Squat x 5-6 reps @ 3011Rest 45 secondsFarmer's Walk x 100 MetersRest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. Against a 2-minute running clock, complete a total of five sets of the following:Row 300 MetersGoblet Squats* x Max RepsRest 2 minutes between sets.*For an added challenge, perform Double-Kettlebell Front Squats

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM SnatchB. Back Squat:* Set 1 – 5 reps @ 55%* Set 2 – 3 reps @ 65%* Set 3 – 1 rep @ 75%* Set 4 – 1 rep @ 85%* Set 5 – 1 rep @ 90%* Set 6 – 1 rep @ 95%* Set 7 – 1 rep @ 101-102%* Set 8 (optional) – Exceed Set 7 weightRest as needed, but at least 3 minutes between sets of singles.C. One set of:Back Squat x Max Reps @ 90% of Part B's 1-RM

"COMPETITION"

A. Take 15-20 minutes to find your 1-RM SnatchB. “Commitment”Every minute, on the minute, for 10 minutes:8 Chest-to-Bar Pull-Ups2 SnatchesRules of “Commitment”:*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.**You are only allowed two snatch attempts in each minute.***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925Why “Commitment”? – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.Rest until fully recovered, and then…C. Strict Handstand Push-Up DensityFor max reps:90 seconds of Strict Handstand Push-UpsRest 30 seconds60 seconds of Strict Handstand Push-UpsRest 30 seconds30 seconds of Strict Handstand Push-UpsNote reps achieved for each set.

"ENDURANCE"

For time:750 Meter Ski3 Mile Assault Bike1.5 Mile Run(Can anyone go sub-22 minutes?)