Wednesday 1.14.2015

"FITNESS" & "PERFORMANCE"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 70%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.*These percentages are not set in stone, but rather a rough guide for where you should be looking to work. Obviously, posture and mechanics are priority #1.B. Complete as reps as possible in 5 minutes of:Wall Balls (20/14)*At the top of every minute, complete 1 Wall Climb. Start with 1 Wall Climb.Rest 5 minutes, thenC. Complete as many rounds and reps as possible in 5 minutes of:30 Double Unders15 Kettlebell Swings (32/24kg)

"COMPETITION"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 70%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.B. For time:25 Wall Ball Shots (20/14 lb)Run 400 Meters20 Wall Ball ShotsRun 400 Meters15 Wall Ball ShotsRun 400 Meters10 Wall Ball ShotsRest until the clock reaches 12 minutes, and then…C. Five rounds for time of:30 Double-Unders15 Kettlebell Swings (32/24 kg)D. Three sets, not for time, of:Banded Good Mornings x 8 reps @ 30X1Rest 45 secondsSupine Ring Row x 8 reps @ 2111Rest 45 secondsWeighted GHD Hip Extensions x 8 reps @ 2012Rest 45 secondsOptional Additional SessionPerform only if you have time for two separate sessions separated by at least 3-4 hours.Four sets for Max Calories of:3 Minutes of Assault BikeRest 60 seconds90 Seconds of Hip Flexor/Quad Stretch (tighter side)90 Seconds of Hip Flexor/Quad Stretch (other side)Rest 60 seconds

"ENDURANCE"

On the AirDyne or RowerEight sets of:30 Seconds @ 90%60 Seconds Rest60 Seconds @80%60 Seconds Rest90 Seconds @ 70%60 Seconds Rest