Tuesday 11.11.2014

*Please don’t forget that today is Veteran’s Day! We will be performing the Three Wise Men Tribute workout. Please do more than just complete the workout…please also honor America’s veterans and help us raise funds to improve veterans’ services by signing up and making a donation – no matter how small – to the Three Wise Men Tribute! Just click here to contribute!

FITNESS & PERFORMANCE

A. "The Three Wise Men"“Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch (RX = 135/95 lbs)10 Burpees Over the BarbellRest 2 minutes, and then…“Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans (RX = 135/95 lbs)20 Pull-UpsRest 2 minutes, and then…“Beau”Complete as many rounds and reps as possible in 4 minutes of:15 Box Jump-Overs (RX = 24”/20”)30 Wall Ball Shots (RX = 20/14 lbs)*I advise almost every one of you to scale these workouts, so that you can get through at least a couple of rounds. Scaling is as follows:-"Jeremy:" Hang Squat Snatch will be subbed with a Barbell Thruster for those that have not worked with the Snatch before.  Weights can be scaled as needed, of course.-"Ben:" Power Cleans will be subbed with Heavy Kettlebell Swings; Pull-ups will first be scaled by number per round (10 or 15 Pull-ups/round instead of 20),  and scaled to assisted Pull-ups or Ring Rows.-"Beau:" Box Jump-Overs can be step-overs. Wall Balls will first be scaled by number per round (15 or 20 instead of 30), and by weight.*Your score will be your total number of REPS completed on each section (ie, one round of "Jeremy" = 15 reps). Note what modifications were made. Have fun with these, and push yourself as hard as you can for the whole 12 minutes of work!B. Optional Finisher:Three sets of:Row 300m at Max EffortRest as needed for full recovery (2-4 minutes)

COMPETITION

A. Front Squat*Set 1 – 3 reps @ 80-85%*Set 2 – 2 reps @ 85-90%*Set 3 – 1 rep @ 90-95%*Set 4 – 3 reps @ 85-90%*Set 5 – 2 reps @ 90-95%*Set 6 – 1 rep @ 95-102%*Set 7 – 6 reps @ 80-85%Rest 2 minutes between setsDo not work above prescribed percentages.B. Every 90 seconds, for 15 minutes (10 sets) of:Clean x 1 rep*Sets 1-3 – 70-75%*Sets 4-6 – 75-80%*Sets 7-8 – 80-85%*Sets 9-10 – 85-90%C. "The Three Wise Men"

ENDURANCE

Twelve sets of:90 Second AirDyne @85%60 Second AirDyne @50%*Record cals/wattage in each work set, and look to remain consistent throughout*Pace should be a bit stronger than last week's 2-minute intervals