Friday 9.4.2015

"FITNESS"

A. Four sets of:Back Squat x 6-8 repsRest 45 secondsSupine Ring Rows x 8-10 repsRest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. In teams of two, complete an 800 meter walk.Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with DBs/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets):Hang Clean + Clean + Jerk @ 75+% of 1-RM Clean & JerkGoal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.B. 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 – 4 reps @ 85%*Set 8 – 4 reps @ 85%

"COMPETITION"

A. Every 2 minutes, for 12 minutes (6 sets):Front Squat + Jerk @ 90-100% of 1-RM Clean & JerkB. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Set 4 – Max reps @ 75%Rest 2-3 minutesC. Every 5 minutes, for 15 minutes (3 sets), for times:40 Calories of Assault BikeGo hard each set!D. For Time:30 Bench Press30 Strict Handstand Push-Ups30 Strict Supinated-Grip Pull-UpsMales = Bodyweight Bench PressFemales = Bodyweight x .7 Bench Press

"ENDURANCE"

Seven sets of:Row 20 seconds @80%Row 20 seconds @90%Row 20 seconds @100%Rest 3 minutes*You MUST increase your pace from one 20 second interval to the next