Monday 7.20.2015

"FITNESS"

A. Four sets of:Back Squat x 4-6 reps @2011Rest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 secondsB. Against a 10-minute running clock, complete:60 Kettlebell Swings40 Goblet Walking Lunge Steps20 BurpeesThen:As many rounds and reps as possible in the remaining time of:5 Pull-ups10 Push-upsRecord your time to complete through the Burpees, as well as your rounds and reps completed of the couplet

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Sets 5-8 – 3 reps @ 85%B. Against a 10-minute running clock, complete:60 Kettlebell Snatches (24/16 kg) (Switch arms every 10 reps)40 Single-Arm Front Racked Walking Lunges (24/16 kg) (Switch arms every 10 reps)20 BurpeesThen:As many reps as possible in the remaining time of:Muscle-UpsRecord your time to complete through the Burpees, as well as your total number of Muscle-Ups completed

"COMPETITION"

A. Front Squat*Set 1 – 3 reps @ 55-60%*Set 2 – 2 reps @ 65-70%*Set 3 – 1 rep @ 75-80%*Set 4 – 1 rep @ 80-85%*Set 5 – 1 rep @ 85-90%*Set 6 – 1 rep @ 90-95%*Set 7 – 1 rep @ 95+%*Set 8 – 1 rep @ 101-105%Rest as neededB. Every two minutes, for 20 minutes (10 sets):Snatch x 1 repLoads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+C. For time:Row 2000 MetersD. Three sets of:Barbell Hip Bridges x 10-12 reps @ 2111Rest as needed15′ Legless Rope Climbs x 1-2 repsRest as neededBarbell Good Mornings x 10-12 repsRest as needed15′ Legless Rope Climbs x 1-2 reps

"ENDURANCE"

On the Concept 2 Rower:1000m, 500m, 250m (40sec rest b/t reps)Rest 3min800m, 400m, 200m (40sec rest b/t reps)Rest 3min600m, 300m, 150m (40sec rest b/t reps)Rest 3min400m, 200m, 100m (40sec rest b/t reps)Rest 3min200m, 100m, 50m (40sec rest b/t reps)*Your 500m pace from rep to rep MUST get faster and faster.  And your 500m pace from round to round MUST ALSO get faster and faster.  This means the 1000m pace is the slowest and the 50m pace is the fastest.  Reset your rower after every interval.  Use a second clock to maintain your rest.