Monday 6.22.2015

"FITNESS"

A. Four sets of:Back Squat x 6 reps @3011Rest 60 secondsRussian Kettlebell Swings x 12 reps(Focus here on a powerful, explosive swing, and look to go a bit heavier than usual)Rest 60 secondsDumbbell Bench Press x 8 reps @2011Rest 60 secondsB. Complete as many rounds and reps as possible in 7 minutes of:20 Alternating Reverse Lunges with Dumbbells10 Renegade Rows* (Push-Up, Row Left, Push-Up, Row Right)

"PERFORMANCE"

**Program Note: Today is our last day of 1-RM testing;  Look to use the rep scheme provided, or build in a way that works best for you in order to find today's 1-RM Back Squat.  We will be backing off on the heavy weights for the rest of the week, and focusing on skills and conditioning as we transition into our next training cycle.A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 1 rep @ 101+%OPTIONAL – 1 rep @ 103-105%Rest 2-3 minutes between setsB. Complete 21, 15, and 9 rep round for time of:Front Squat (135/95 lb) ---from the floorToes to Bar

"COMPETITION"

A. Every minute, on the minute, for 8 minutes:Pause Front Squat x 1 reps @ 24X1Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.B. Every two minutes, for 16 minutes (8 sets):High Hang Snatch + Snatch @ 75-80% of 1-RM SnatchWorking on perfect mechanics at all phases in the lift.C. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 4 reps @ same load used last MondayD. For max reps:2 Minutes of Box Step-Overs with Barbell (115/75 lbs)(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)4 Minutes of Strict Pull-Ups

"ENDURANCE"

Five sets of:Run 400 Meters @90%Rest 90 secondsRun 400 Meters wearing 20#/10# vestRest 90 seconds