Wednesday 10.21.2015

"FITNESS"

A. Three sets of:Romanian Deadlift x 8 reps @ 3011Rest 60 secondsSingle-Leg Hip Bridge x 12 reps each side @ 2011Rest 60 secondsSingle-Arm Dumbbell Row x 10 reps each arm @ 2111Rest 60 secondsB. For time:30 Calorie Row30 Abmat Sit-ups30 Wall Balls30 Slam Ball Over the Shoulder30 Box Jump Overs

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Halting Clean Deadlift + CleanPerform a clean deadlift up to the upper thigh, keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Then, perform a full clean from the floor.Build over the 10 sets from approximately 60-90% of your 1-RM CleanB. For time:30 Calorie Row30 Toes to Bar30 Wall Balls (20/14 lb)30 Power Cleans (135/95)30 Box Jump Overs (24/20")

"COMPETITION"

A. Every two minutes, for for 6 minutes (3 sets):Split Jerk x 2 reps(pause for 2-3 seconds in the receiving position after the second rep)Immediately followed by…Every two minutes, for for 10 minutes (5 sets):Split Jerk x 1 repBuild to today’s heavy.B. Take 20 Minutes to build to today’s 1-RM Floor PressChoose your strongest position for your grip width.C. For time:15 Muscle-Ups30 Deadlifts (275/185 lbs)30 Box Jumps (30″/24″)D. Three sets of:Glute-Ham Raises x 8 reps @ 3011Rest as neededTempo Ring Dips x Max Reps @ 2112(set ends when you can no longer maintain the tempo)Rest as needed

"ENDURANCE"

Run 800 Meters @50%Then...Twenty sets of:Run 100 meters @90%Rest 30 secondsThen...Run 800 Meters @50%