Tuesday 2.26.2019

"FITNESS"

A. Four sets of:Back Squat x 5 reps(build in load with the goal of establishing a 5-RM by your final set)Rest 60 secondsSingle-Arm Dumbbell Row x 6-8 reps each @ 21X0Rest 60 secondsBottom’s Up Kettlebell Carry x 50-foot each armRest 60 secondsB. Complete rounds of 21, 15 and 9 reps for time of:Goblet Squats (or Dual Kettlebell Front Squats)Burpees

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 60%*Set 2 – 3 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%followed by…Every 3 minutes, for 6 minutes (2 sets):Back Squat x 1 rep @ 95+%*Goal is to establish today's 1-RM Back Squat.B. Complete rounds of 21, 15 and 9 reps for time of:Front Squats (115/75 lbs)Bar-Facing Burpees Over the Barbell

"COMPETITION"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 60%*Set 2 – 3 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%followed by…Every 3 minutes, for 6 minutes (2 sets):Back Squat x 1 rep @ 95+%*Goal is to establish today's 1-RM Back Squat.B. Complete rounds of 21, 15 and 9 reps for time of:Front Squats (115/75 lbs)Bar-Facing Burpees Over the BarbellC. PM Session:See "Endurance" below

"ENDURANCE"

2 x 4000m Row with rate increase / 4 minute restRow two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Rest walk 4 minutes between pieces.