Monday 8.3.2015

"FITNESS"

A. Three sets of:Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011(place front foot on a 4″ platform – a plate or stacked plates should work)Rest 60 secondsPush-ups or Ring Push-ups x 10-15 reps @2011Rest 60 secondsV-Ups x 15-20 repsRest 60 secondsB. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:4 Burpee Box Jump Overs6 Front-Racked Reverse Lunges8 Chest-to-Bar Pull-ups

"PERFORMANCE"

*We will be re-testing our Back Squat 1-RMs on Friday; please stick to the percentages todayA. Every 2 minutes, for 14 minutes (7 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 2 reps @ 90%*Sets 5-7 – 1 rep @ 95%B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:4 Burpee Box Jump Overs (24/20")6 Front-Racked Reverse Lunges (135/95 lb)8 Chest-to-Bar Pull-ups

"COMPETITION"

A. Take 15 minutes to build to a 2-RM Overhead SquatB. Every 2 minutes, for 16 minutes (8 sets), of:3-Position Snatch with Pause(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.C. Three sets of:Tate Press x 8-10 repsRest 30 secondsBent-Over Barbell Rows x 8 reps @ 2111Rest 30 seconds*Towel Kettlebell Farmers Walk x 60 secondsRest 60 seconds*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.D. Six sets of:30/20 Calories of Assault Bike*Rest 15-20 secondsFront-Leaning Rest on Rings x 45-60 seconds(place rings 2″ off the floor)Rest 60 seconds*Goal is to be as fast as possible, while maintaining similar times throughout the six sets.

"ENDURANCE"

For times:Row 1000 MetersRest 5 minutesRow 800 MetersRest 4 minutesRow 600 MetersRest 3 minutesRow 400 MetersRest 2 minutesRow 200 MetersRest 1 minuteRow 1000 Meters*Goal is to increase your pace as the distances get smaller