Monday 3.30.2015

"FITNESS"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 10 reps*Set 2 – 10 reps*Set 3 – 8 reps*Set 4 – 8 reps*Set 5 – 6 reps*Set 6 – 6 repsAdd weight every set.B. Every 3 minutes, for 15 minutes, complete the following as quickly as possible:AirDyne 15/12 Calories5 Strict Pull-ups10 Kettlebell Swings

"PERFORMANCE"

*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 @ 85%(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)B. Every 3 minutes, for 15 minutes, complete the following as quickly as possible:AirDyne 15/12 Calories10/6 Chest to Bar Pull-ups10 Deadlifts (185/115 lb.)

"COMPETITION"

*For the duration of the Open (and most likely beyond), we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Two sets for times of:Run 1 MileRest 5 minutesRow 2,000 MetersRest 5 minutes