Tuesday 11.18.2014

FITNESS

A. Five sets of:Pause Front Squats x 4-6 reps @32X1Rest 2-3 minutes between setsB. 15, 12, and 9 rep rounds for time of:Heavy Kettlebell SwingsBurpeesRest 6-8 minutesC. 15, 12, and 9 rep rounds for time of:Heavy Kettlebell SwingsBurpees*Complete both B and C at 100% effort, no pacing.  If you need more rest between them, take it.

PERFORMANCE

A. Take 15-20 minutes to build to a 1-RM CleanB. 15, 12, and 9 rep rounds for time of:Power Cleans (95/65)BurpeesRest 6-8 minutesC. 15, 12, and 9 rep rounds for time of:Power Cleans (95/65)Burpees*Complete both B and C at 100% effort, no pacing.  If you need more rest between them, take it.

COMPETITION

A. Front Squat*Set 1 – 3 reps @ 85-90%*Set 2 – 2 reps @ 90-95%*Set 3 – 1 rep @ 95-102%*Set 4 – 3 reps @ 90-95%*Set 5 – 2 reps @ 95-102%*Set 6 – 1 rep @ 105+%Rest 2 minutes between setsWork from the 1-RM established before 11.11.2014, even if you hit a new PR last week.B. Every 2 minutes, for 20 minutes (10 sets) of:Clean x 1 rep*Sets 1-2 – 70-75%*Sets 3-4 – 75-80%*Sets 5-6 – 80-85%*Sets 7-8 – 85-90%*Sets 9-10 – 90-95%C. Every 4 minutes, for 24 minutes (6 sets):Run 400 Meters10 Box Jump-Overs (30″/24″)1 Clean (Power or Full)Scoring – Your total score is the sum of your heaviest successfulcleans performed within each of the 4-minute increments (e.g., 255 + 265+ 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multipleattempts within the 4-minute increment, but only the heaviestsuccessful attempt will count.

ENDURANCE

Fifteen sets of:60 Second AirDyne @85%60 Second AirDyne @50%*Record cals/wattage in each work set, and look to remain consistent throughout