Monday 12.1.2014

*Sweatshirt Pre-Sale is going on now through Friday.  Order yours before the chance is gone!*Program Note: this is a transition week into our next program cycle, which begins Monday, December 8th

FITNESS & PERFORMANCE

A. Four sets of:Bulgarian Split Squat x 6-8 reps/legRest 90 secondsStrict Pullups x max repsRest 90 secondsB. 10, 8, 6, 4, and 2 rep rounds for time of:Dumbbell Manmakers (45/30 lbs)Tall Box Jumps**Recommended height is 34" for males and 28" for females*No rebounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)C. (Optional) Accumulate 2-3 minutes in an L-Sit Hold (use plates, parallettes, or, if possible, rings)

COMPETITION

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%followed by…One set of:Back Squat x Max Unbroken Reps @ 83%(athletes are allowed only on full breathing cycle at the top of thelift – exhale, inhale, brace and descend – once more rest is taken atthe top, the set is over)Rest 3 minutes, and then…One set of:Back Squat x the same number of reps achieved for max reps with 73% of your 1-RMB. Three sets of:Tall Jerks x 3 repsImmediately followed by…Six sets of:Jerk with Pause x 3-4 reps(Dip and hold for 2 seconds at the bottom of the dip, then drive.)Rest as neededUse Jerk Blocks if possible.C. For time:10 Thrusters (135/95 lbs)5 Muscle-Ups8 Thrusters4 Muscle-Ups6 Thrusters3 Muscle-Ups4 Thrusters2 Muscle-Ups2 Thrusters1 Muscle-UpD. Three sets of:Glute-Ham Raises x 8 reps @ 3011Rest as neededSupine Ring Row x 8-12 reps @ 2111(get as horizontal as possible and stick strictly to the tempo)Rest as needed

ENDURANCE

AirDyne the following distances, resting equal to your work times after each set:0.5 Miles; 1.0 Mile; 1.5 Miles; 2 Miles1.5 Miles; 1.0 Mile; 0.5 Miles