Wednesday 11.19.2014

FITNESS

Four sets of:A1. Romanian Deadlift x 6 reps @3011Rest 60 secondsA2. Single Arm Dumbbell Press x 8 reps/arm @20X1Rest 60 secondsB. Against a 10-minute running clock, complete:1000 Meter RowThen:As many rounds and reps as possible of:20 Wall Balls20 Box Jump Overs

PERFORMANCE

A.  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 weekB. Against a 10-minute running clock, complete:1000 Meter RowThen:As many rounds and reps as possible of:20 Wall Balls (20/14#)20 Box Jump Overs (24/20")

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 @ 90-95%*Sets 9-10 – 1 rep @ 101-105%B. Every 2 minutes, for 10 minutes (5 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 @ 85%C. Every 2 minutes, for 6 minutes (3 sets):Speed Deadlift x 3 reps @ 70%Reset the barbell every time on the floor…do not perform these touch and go.D. Five sets for max reps in 3 minutes of:Row 500 MetersStrict Handstand Push-Ups x Max RepsRest 3 minutes between sets.

ENDURANCE

Fifteen sets of:60 Second AirDyne @85%60 Second AirDyne @50%*Record cals/wattage in each work set, and look to remain consistent throughout