Tuesday 9.8.2015

"FITNESS"

*Program Note: This workout should be completed in pairs (or groups of 3) of similar ability, alternating between the Odd and Even minutes.A. Every minute, on the minute, for 16 minutes (8 sets):Odd Minutes – Front Squat x 4-6 reps @30X1 (goal is heavier than last week)Even Minutes – Supinated Strict Pull-ups x 3-5 reps (add weight if these are easy)Rest and transition 2 minutes, then...B. Every minute, on the minute, for 12 minutes (6 sets):Odd Minutes – Push Press x 6 reps (goal is heavier than last week; take the bar from the floor)Even Minutes – Tall Box Jumps x 3-5 reps**As high as safely possible; Pause 2-3 seconds between jumpsRest and transition 2 minutes, then...C. Every minute, on the minute, for 10 minutes:Odd Minutes – 10-12 BurpeesEven Minutes – 30 Second Row or Assault Bike @90%**Go hard here, but look to be consistent from set to set. Record Cals for each set.

"PERFORMANCE"

*Program Note: This workout should be completed in pairs (or groups of 3) of similar ability, alternating between the Odd and Even minutes.A. Every minute, on the minute, for 16 minutes (8 sets):Odd Minutes – Front Squat x 2 reps @70+% of 1-RMEven Minutes – Supinated Strict Pull-ups x 3-5 reps (add weight if these are easy)Rest and transition 2 minutes, then...B. Every minute, on the minute, for 12 minutes (6 sets):Odd Minutes – Power Clean + Split Jerk x 2 reps (build over the course of the 6 sets)Even Minutes – Tall Box Jumps x 3-5 reps**As high as safely possible; Pause 2-3 seconds between jumpsRest and transition 2 minutes, then...C. Every minute, on the minute, for 10 minutes:Odd Minutes – 10-12 BurpeesEven Minutes – 30 Second Row or Assault Bike @90%**Go hard here, but look to be consistent from set to set. Record Cals for 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.B. Every two minutes, for 20 minutes (10 sets):Power Clean + JerkGoal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.C. Three sets of:Split Jerk x 1 rep @ 90+%Rest as neededIn just three attempts, find today’s “heavy.”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 @ 85-90% of today’s heavy single

"ENDURANCE"

Thirty Sets of:30 Second Run @80%30 Second WalkRest 4 minutes between sets 15 & 16