Monday 2.16.2015

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 18 minutes:Minutes 1-2, 7-8 & 13-14: Rope Climb Technique Work – no more than 3 ascents(if you don’t have a rope climb, work on achieving 10 perfect L-Pull-Ups)Minutes 3-4, 9-10 & 15-16: Kettlebell or Dumbbell Waiter's Walk x 30 seconds/arm (accumulated)Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)B. Three sets, for max reps/calories of:3 Minutes of Rowing (for Max Calories)2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Strict Press)1 Minute of Strict Pull-UpsRest 3 minutes

"COMPETITION"

A. Five sets of:Clean x 1.1.1(rest 10 seconds between singles)Rest as neededBuild over the course of the five sets to today’s heavy triple.B. Every minute, on the minute, for 8 minutes:Front Squat x 3 reps @ 75-80%C. For time:3 Unbroken Power Cleans (225/145 lbs)3 Bar-Facing Burpees6 Unbroken Power Cleans (205/135 lbs)6 Bar-Facing Burpees9 Unbroken Power Cleans (185/125 lbs)9 Bar-Facing Burpees12 Unbroken Power Cleans (135/95 lbs)12 Bar-Facing BurpeesAthletes must change their own weights. You may rest the barbell in the front-racked position, but if it stays on the floor any longer than one second, you must start the set over. If the loading is too heavy for you to perform safely, scale the loads to weights that make sense for you.Rest until fully recovered, and then…D. For time:Row 1000 Meters50 Chest-to-Bar Pull-Ups30 Thrusters (95/65 lbs)

"ENDURANCE"

Three sets of:Row 3,000 meters @alternating tempoRest 5 minutes*Workout Details: Alternate tempo for each 3000m interval500m ON, 500m OFF,400m ON, 400m OFF,300m ON, 300m OFF,200m ON, 200m OFF,100m ON, 100m OFF“ON” target pace:  5-8sec/500 slower than your 2k PR time“OFF” target pace:  25-30sec/500m slower than your 2k PR time