Monday 4.13.15

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 reps*Set 7 – 2 reps*Set 8 – 2 repsBuild in load every set…but make each set challengingB. Complete as many rounds and reps as possible in 10 minutes of:10 Dumbbell Renegade Rows (as heavy as possible)10 Dumbbell Walking Lunge Steps (same DBs)100 Meter Run

"PERFORMANCE"

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 @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%followed by…Every 3 minutes, for 6 minutes (2 sets):Back Squat x 1 rep @ 101+%B. Complete as many rounds and reps as possible in 10 minutes of:8/6 Strict Pull-ups12 Alternating Pistols24 Double Unders

"COMPETITION"

A. Five sets of:Front Squat x 1 repRest as neededIn five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.B. Six sets of:3-Position Snatch(high hang, mid-thigh, floor)Rest as neededC. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%Rest 2-3 minutesD. Every two minutes, for 12 minutes (6 sets):Back Squat x 5 reps @ 80%

"ENDURANCE"

45 Minutes on the AirDyne or Airbike @70%;Every 5 minutes, complete the following:15 Cal Row15 V-Ups