Monday 1.19.2015

"FITNESS"

A. Four sets of:Front Squat x 6-8 repsRest 45 secondsRing Rows x 10-12 reps @2111Rest 45 secondsPlank to Elbows x 12 reps (6 each direction)Rest 45 secondsB. Every minute, on the minute, for 15 minutes:Minute 1 – 5-7 Dumbbell Hang Power Cleans (as heavy as able)Minute 2 – 10-15 Wall Balls (20/14 lbs)Minute 3 – 7-10 Toes To BarC. (Optional) For time:50 Cals Assault Bike (or 70 Cals AirDyne)

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Front Squat x 2 reps @78-83%Strict Pull-ups x 3-5 reps*Goal is to increase the weight from last week on the Front Squats. Customize the pull-up reps to suit your ability, but have at least 30 seconds of rest before returning to the Front Squats.B. Every minute, on the minute, for 15 minutes:Minute 1 – 5 Hang Power Cleans (135-175/95-125)Minute 2 – 15 Wall Balls (20/14 lbs)Minute 3 – 10 Toes To BarC. (Optional) For time:50 Cals Assault Bike (or 70 Cals AirDyne)

"COMPETITION"

A. Every 90 seconds, for 15 minutes (10 sets) of:Front Squat x 2 reps @ 78-83%Strict Handstand Push-Ups x 6 reps*Use the same HSPU set-up you used last week, or progress it a little to make it harder.B. Five sets of:Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%Rest as neededC. Three sets for max reps of:45 seconds of Ground to Overhead (165/115 lbs)Rest 45 secondsWork on creating speed and efficiency moving the barbell from ground to overhead.D. Every minute, on the minute, for 10 minutes:Odd Minutes – 15 Wall Ball Shots (20/14 lb)Even Minutes – 10 Chest-to-Bar Pull-Ups

"ENDURANCE"

For time:100 Cals AirBike2,000 Meter Row300 Double Unders