Tuesday 10.27.2015

"FITNESS"

A. Three sets of:Single Arm Dumbbell Row x 8-10 reps each arm @ 2111Rest 45 secondsDumbbell Bench Press x 8-10 reps @ 2011Rest 45 secondsWaiter's Walk x 100 ft each armRest 45 secondsB. Against a 4-minute running clock, complete:Row 400 MetersRun 300 MetersPush Press (Barbell or Dumbbell) x Max RepsRest 4 minutes between sets, and complete a total of three sets.

"PERFORMANCE"

A. Strict Overhead Press* Set 1 – 5 reps @ 80-85%* Set 2 – 4 reps @ 85-90%* Set 3 – 3 reps @ 90-95%* Set 4 – 2 reps @ 95-98%* Set 5 – 1 rep @ 100-105%* Set 6 (Optional) – Exceed Set 5 WeightRest 2-3 minutes between sets.B. Against a 4-minute running clock, complete:Row 400 MetersRun 300 MetersPush Press (Barbell or Dumbbell) x Max RepsRest 4 minutes between sets, and complete a total of three sets.

"COMPETITION"

A. Every 2 minutes, for 8 minutes (4 sets):Hang Clean + Clean @ 70-80%Immediately followed by…Every 2 minutes, for 10 minutes (5 sets):Clean x 1 rep @ 85-95%Immediately followed by…Every 2 minutes, for 6 minutes (3 sets):Clean Pulls x 2 repsB. Back Squat*Set 1 – 5 reps*Set 2 – 4 reps*Set 3 – 3 reps*Set 4 – 2 reps*Set 5 – 1 repRest 3 minutes between sets.Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!C. Complete as many rounds and reps as possible in 10 minutes of:10 Overhead Walking Lunges (135/95 lbs)3 Muscle-Ups

"ENDURANCE"

Every 4 minutes, for 40 minutes (10 sets):Row 40 seconds @ max effortRow stay on the rower and row easy between each effort