Tuesday 8.18.2015

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Front Squat x 6 reps(build in weight if you get all 6 reps)Minute 2 – Tall Box Jumps x 6 repsMinute 3 – Dual Kettlebell/Dumbbell Bent Over Row x 10 repsB. Every 4 minutes, for 20 minutes (5 sets), complete the following as quickly as possible:5 Ball Slams (Heavy)10 Lateral Hops over Slam Ball15/10 Calories Assault Bike*The goal of these sets is to sprint as fast as you possibly can. Do not pace these at all!

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Front Squat*Set 1 – 2 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 2 reps @ 85%*Set 4 – 1 rep @ 90%*Sets 5-8 – 1 rep @ 90+%*For sets 5-8, let feel dictate loading. The goal is to establish today’s “heavy” lift.B. Every 4 minutes, for 20 minutes (5 sets), complete the following as quickly as possible:5 Touch-and-go Power Cleans (50-60% of 1-RM)10 Lateral Hops over the Barbell15/10 Calories Assault Bike or 20/15 Calories on the AirDyne*The goal of these sets is to sprint as fast as you possibly can. Do not pace these at all! A good, challenging goal would be to keep every set under 60 seconds. For the Power Clean, do not go so heavy that you cannot cycle the barbell quickly.

"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. Every two minutes, for 10 minutes (5 sets):Jerk x 1 rep @ 85-95%C. Every minute, on the minute, for 18 minutes:Power Clean*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean*Sets 7-12 – 1 rep @ 75-80%*Sets 13-18 – 1 rep @ 80+%Work as heavy as possible in the final 6 sets.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 @ 80-85% of today’s heavy single

"ENDURANCE"

Three sets of:Run 800 meters @70%Rest 1 minuteRun 600 meters @80%Rest 1 minuteRun 400 meters @90%Rest 1 minuteRun 200 meters @100%Rest 3 minutes