Thursday 4.16.2015

"FITNESS"

A. Four sets of:Front Squat x 6 reps @ 2011Rest 45 secondsTurkish Get-Ups x 2 each armRest 45 secondsHollow Hold or Rock x 60 secondsRest 45 secondsB. For time:Run 600 Meters50/30 Push-ups30 Alternating Reverse Lunges w/KBs (as heavy as possible)50/30 Push-upsRun 600 Meters

"PERFORMANCE"

A. Front Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 3 reps @ 85%*Set 7 – 5 reps @ as heavy as possibleRest 2 minutes between sets.B. For time:Run 600 Meters50/30 Push-ups30 Front-Racked Reverse Lunges (155/105 lb)50/30 Push-upsRun 600 Meters

"COMPETITION"

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):Sprint 200 Meters