Wednesday 12.10.2014

*Reminder: This Saturday is our third annual Holiday Party.  Please remember to bring non-perishable food items for the Rhode Island Food Bank, and get entrance into our raffle!**Olympic Weightlifting with Coach Brayn is tonight at 6:30pm!

"FITNESS"

A. Four sets of:Deadlift x 6-8 reps @2011Rest 45 secondsDumbbell Bench Press x 8-10 reps @20X1Rest 45 secondsPause Goblet Squats x 5 reps @3311Rest 45 secondsB. Three rounds for time of:7 Dumbbell Ground to Overhead14 Medball Sit-Ups21 Wall BallsC (Optional) Tabata Alternating Side-Plank Holds

"PERFORMANCE"

A. Five sets of:Clean & Jerk x 1.1.1(Rest 5-7 seconds between singles)Rest 2 minutes*Build over the course of the five sets to today's heavy tripleB. Three rounds for time of:7 Power Cleans (165/125)14 Toes to Bar21 Wall Balls (20/14)C (Optional) Tabata Alternating Side-Plank Holds

"COMPETITION"

A. Every 2 minutes, for 10 minutes (5 sets):Clean + Front Squat + Jerk @ 85% of your 1-RM C&JB. Every 2 minutes, for 12 minutes (6 sets) of:Deadlift*Set 1 – 8 reps @ 55%*Set 2 – 6 reps @ 65%*Set 3 – 4 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 92%*Set 6 – 2 reps @ 98%C. Every 2 minutes, for 6 minutes (3 sets):Deadlift x 3 reps @ 70%D. Every minute, on the minute, for 24 minutes:Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups(use as much weight as you think you can handle and note the load used)Minute 2 – 6 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs)

"ENDURANCE"

On the AirDyne or Rower:10min easy + 30sec hard + 30sec rest8min easy + 30sec hard + 30sec rest6min easy + 30sec hard + 30sec rest4min easy + 30sec hard + 30sec rest2min easy + 30sec hard + 30sec rest4min easyFor the "easy" intervals, look to go 75-80% steady aerobicFor the "hard," look to go 95%, not max effort