Tuesday 10.13.2015

*Great job to everyone that came out for the Fourth Annual Columbus Day 5k! Our biggest turnout (and fastest times) to date!

"FITNESS"

A. Three sets of:Overhead Squat x 6-8 reps @3011Rest 60 secondsSupine Ring Rows x 10-12 reps @2111Rest 60 secondsB. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 4 reps @ same load used last MondayC. For max reps/calories:2 Minutes of Assault Bike (for calories)Rest 60 seconds2 Minutes of BurpeesRest 60 seconds2 Minutes of Rowing (for calories)

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets):Hang Snatch + 2 Overhead SquatsBuild in load to today's heavy complex, while focusing on perfect mechanics in all phases of the lift.B. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 4 reps @ same load used last MondayC. For max reps/calories:2 Minutes of Assault Bike (for calories)Rest 60 seconds2 Minutes of BurpeesRest 60 seconds2 Minutes of Rowing (for calories)

"COMPETITION"

A. Every 2 minutes, for 6 minutes (3 sets):Power Clean x 2 repsImmediately followed by…Every 2 minutes, for 6 minutes (3 sets):Power Clean x 1 repImmediately followed by…Every 2 minutes, for 8 minutes (4 sets):Clean x 1 repImmediately followed by…Every 2 minutes, for 4 minutes (2 sets):Clean Pulls x 2 repsWeight on the barbell should increase throughout the 24 minutes.B. In 15 minutes or less, build to today’s “heavy”…Back Squat x 1 repThe goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.C. Every two minutes, for 24 minutes (6 sets of each):Station 1 – Back Squat x 3 reps @ 2-4% heavier than last week(this should be somewhere between 76-85% if you’re just joining)Station 2 – 10 Burpees to Target 6″ Above ReachD. For max reps:Toes to Bar x Max Unbroken Reps

"ENDURANCE"

10 Minute Assault Bike @ 50%Rest 1 minute8 Minute Assault Bike @ 60%Rest 1 minute6 Minute Assault Bike @ 70%Rest 1 minute4 Minute Assault Bike @ 80%Rest 1 minute2 Minute Assault Bike @ 90%Rest 1 minute1 Minute Assault Bike @ Max Effort