Wednesday 11.12.2014

The RPM Fitness Jumprope Workshop is this Sunday at 10am!  Don't miss out on this awesome opportunity to work with some of the best jump rope athletes and coaches in the world.  Click this link to register.  Hope to see you all there!

FITNESS & PERFORMANCE

A. Five sets of:Deadlift*Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 2 reps @ 80%*Set 5 – 2 reps @ 90%Rest 2 minutes between sets*If you do not know your 1-RM Deadlift, start at a weight that you know you can do for 8 reps, and build each set.  Your goal should be to reach a very challenging (but mechanically perfect) 2 reps on your last set.B. Four sets of:Against a 3-minute running clock:Run 300 Meters20 Kettlebell Swings (32/24kg)Ring Dips or (Hand-Release Push-ups) x max repsRest 3 minutes between sets

COMPETITION

A. Every 2 minutes, for 20 minutes (10 sets):Jerk*Sets 1-2 – 3 reps @ 60%*Sets 3-4 – 2 reps @ 70%*Sets 5-6 – 2 reps @ 80%*Sets 7-8 – 1 rep @ 85-90%*Sets 9-10 – 1 rep @ 90-95%B. Every 2 minutes, for 12 minutes (6 sets) of:Deadlift*Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Sets 4-6 – 2 reps @ 80%Easing up the loading this week so that you can come back and feel super strong next week.C. Every 2 minutes, for 6 minutes (3 sets):Speed Deadlift x 3 reps @ 65%Reset the barbell every time on the floor…do not perform these touch and go.D. Two sets for max reps of:4 Minutes of Rowing (for meters)3 Minutes of Ring Dips @ 10X1(pause for one second at full extension)2 Minutes of Shoulder to Overhead (135/95 lbs)Rest 4 minutesMake the ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

ENDURANCE

Twelve sets of:90 Second AirDyne @85%60 Second AirDyne @50%*Record cals/wattage in each work set, and look to remain consistent throughout*Pace should be a bit stronger than last week's 2-minute intervals