Monday 5.11.2015

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011(stick to the tempo – 3 second descent)Station 2 – Supine Ring Row x 8-10 reps @ 2111(get as horizontal as possible)Station 3 – KB or DB Waiter's Walk x 50m each armB. Complete 21, 15, and 9 rep rounds for time of:Kettlebell Swings (heavy)Box JumpsDumbbell Push Press

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Hang Snatch + SnatchBuild over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on 4.30.2015B. Complete 12, 9, and 6 rep rounds for time of:Ground to Overhead (155/105 lb.)Burpee Box Jumps (30/24 ")Compare to 4.14.2014

"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. Take 15-20 minutes to build to today’s 1-RM SnatchC. 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 10 minutes (5 sets):Back Squat x 1 rep @ 95%Don’t worry, you’ll get to re-test your back squat later this week. Be patient.

"ENDURANCE"

Twelve sets for times of:Run 200 MetersRow 250 MetersRest 90 seconds