Monday 7.13.2015

"FITNESS"

A. Four sets of:Front Squat x 6-8 repsRest 45 secondsPull-ups x 6-8 reps @2111Rest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. Three rounds for time of:Row 300 Meters or Assault Bike 20 Calories20 Kettlebell Swings10 Goblet SquatsUse the same kettlebell for both movements

"PERFORMANCE"

A. Five sets of:Front Squat x 2 reps @70% of 1-RMRest 30 secondsKipping or Chest-to-Bar Pull-ups x 10-15 reps as quickly as possibleRest 90 secondsB. Three rounds for time of:15 Deadlifts12 Hang Power Cleans9 Front Squats6 Shoulder to OverheadUse the same barbell for all movements. Recommended weights are 155/105 lbs

"COMPETITION"

"ENDURANCE"

Row 30 seconds @90%Rest 30 secondsx6Rest 3 minutesx3