Tuesday 8.25.2015

"FITNESS"

A. Four sets of:Front Squat x 8 reps(goal is to match or improve on the four heaviest loads used last Tuesday)Rest 45 secondsHalf Turkish Get Ups x 4 reps each armRest 45 secondsV-Ups x 10-15 repsRest 45 secondsB. Every 3 minutes, for 18 minutes (6 sets), each for time:200 Meter Row Sprint*These are max effort sprints; work in teams of 2 or 3 and rotate off the rower as soon as you finish.  Note time to complete each set.

"PERFORMANCE"

A. Six sets of:Pause Front Squat @ 24X1 + Front SquatRest 2 minutes*Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.B. Every 3 minutes, for 18 minutes (6 sets), each for time:200 Meter Row Sprint*These are max effort sprints; work in teams of 2 or 3 and rotate off the rower as soon as you finish.  Note time to complete each set.

"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 20 minutes (10 sets):Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & JerkC. 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 @ 85% of today’s heavy single

"ENDURANCE"

Every 6 minutes, for 36 minutes (6 sets):Run 400 MetersRow or Ski 400 Meters