Tuesday 8.11.2015

"FITNESS" & "PERFORMANCE"

A. Four sets of:Bulgarian Split Squat x 6-8 reps each leg @ 30X1Rest 90 secondsB. “Just Nine Minutes*”Three sets for max reps of:60 seconds of Hang Power Clean(elbows must come all the way around and hips must open fully at the top)60 seconds of Front Squat60 seconds of Push Press60 seconds of Rest(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)(*Workout courtesy CrossFit Invictus)C. 10 minutes of mobility and static stretching

"COMPETITION"

A. Every minute, on the minute, for 5 minutes:Front Squat*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 65%*Set 3 – 2 reps @ 70%*Set 4 – 1 rep @ 75%*Set 5 – 1 rep @ 80%Rest one minute, and then…Every two minutes, for 10 minutes (5 sets):Front Squat*Set 6 – 85% x 1 rep*Set 7 – 85-90% x 1 rep*Set 8 – 90+% x 1 rep*Set 9 – 90+% x 1 rep*Set 10 – 90+% x 1 repFor sets 6-10, let feel dictate loading. The 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. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.B. Six sets of:Halting Clean Deadlift + Clean Pull + 2 Power Cleans + Jerk @ 70-85% of 1-RM CleanRest as neededBuild over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.C. Every 90 seconds, for 9 minutes (6 sets):Split Jerk x 1 rep @ 80-90%Goal is to groove perfect footwork and mechanics with a relatively high percentage of your 1-RM in these sets. Do not progress the load if your mechanics falter.D. In 15 minutes or less, build to today’s “heavy”…Back Squat x 1 repFollowed by…Every 2 minutes, for 6 minutes (3 sets):Back Squat x 3 reps @ 75-80% of today’s heavy single

"ENDURANCE"

45 Minute Steady Run @ 60-70%Every 5 minutes, complete:15 Perfect Hollow Rocks15 GHD Hip Extensions2 Heavy Turkish Get Ups (each arm)