Wednesday 1.9.2018

"FITNESS"

A. Three sets of:Romanian Deadlift x 6 reps @4011(try to increase from loads used on 12.28.2018)Rest 45 secondsWaiter’s Squat x 12 reps (6 reps each side) @ 31X1Rest 45 secondsFront-Leaning Rest on Rings x 45-60 secondsRest 45 secondsB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:9 Ball Slams12 Box Jumps (24″/20″)(jump up, step down)

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets):High Hang Clean + Hang CleanBuild in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:3 Sandbag Over the Shoulder (150/100 lb)12 Box Jumps (24″/20″)(jump up, step down)

"COMPETITION"

A. Three sets of:60-100 ft Handstand Walk8-10 Strict Pull-ups30 Second Side Plank each side10 Ring RowsRest 90 secondsB. Every two minutes, for 16 minutes (8 sets):High Hang Clean + Hang CleanBuild in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.C. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:3 Sandbag Over the Shoulder (150/100 lb)12 Box Jumps (24″/20″)(jump up, step down)

"ENDURANCE"

(via @aerobiccapacity)2 sets:400m fast, 800m easyRest 1min300m faster, 600m easyRest 1min200m fastest, 400m easyRest 1min100m sprint, 200m easyRest: 4min b/t sets if RunningRest: 3min b/t sets if SkiingRest: 2min b/t sets if Rowing