Wednesday 1.2.2019

"FITNESS"

A. Four sets of:Back Squat x 5 reps @3011(goal is to establish today's 5-RM by your last set)Rest 45 secondsStrict Pull-ups x 5-7 reps @2111Rest 45 secondsSide Plank x 30 seconds/sideRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:3 Dumbbell Complexes*6 Dumbbell Reverse Lunges (each leg)12 Abmat Sit-ups*DB Complex = Push-up, Row Left, Row Right, Power Clean, Push Press

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65% of 1-RM*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 4 reps @ 85-90%Rest 2 minutes between sets.B. Complete as many rounds and reps as possible in 10 minutes of:12 Deadlifts (135/95 lb)9 Hang Power Cleans (135/95 lb)6 Front Squats (135/95 lb)3/2 Bar Muscle Ups or 6/4 Strict Chest-to-Bar Pull-ups*This workout was last completed on 3.6.2018

"COMPETITION"

A. Every 2 minutes, for 16 minutes (8 sets):Clean Lift-Off + Clean Pull + Hang Clean + JerkLoading per set (by %): 50, 60, 70, 75, 80, 80-85, 80-85, 80-85B. Back Squat*Set 1 – 5 reps @ 65% of 1-RM*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 4 reps @ 85-90%Rest 2 minutes between sets.C. Complete as many rounds and reps as possible in 10 minutes of:12 Deadlifts (135/95 lb)9 Hang Power Cleans (135/95 lb)6 Front Squats (135/95 lb)3 Bar Muscle Ups

"ENDURANCE"

1 Minute Bike or Run @70%1 Minute Bike or Run @85%1 Minute Bike or Run Easyx 7-10 sets