Wednesday 12.3.2014

*Join us tonight, 7pm, at Hot Club to wish a fond farewell to Sean Sullivan. Sean will be sincerely missed when he moves to Portland. If you don't know him, come out and see what you've been missing!**Sweatshirt Pre-Sale is going on now through Friday.  Order yours before the chance is gone!**Olympic Weightlifting with Coach Brayn is back! Tonight @ 6:30pm.

FITNESS

A. Five sets of:Hang Power Clean x 3-5 repsRest 30 secondsPushups (or Ring Pushups) x 10-12 reps @2011Rest 90 secondsB. Complete as many rounds and reps as possible in 7 minutes of:7 Heavy Kettlebell Swings7 Burpees7 Toes to Bar

PERFORMANCE

A. Take 12-15 minutes to build a heavy single in the following complex:Power Clean x 1 repHang Clean x 1 repFront Squat x 1 repJerk x 1 rep*Bar cannot touch the floor once the complex is begunB. Complete as many rounds and reps as possible in 7 minutes of:7 Power Cleans (135/95)7 Burpees Over the Bar7 Toes to Bar

COMPETITION

A. Every 2 minutes, for 12 minutes (6 sets):Clean & Jerk @ 85% of your 1-RM C&JB. 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%*Set 4 – 2 reps @ 80%*Set 5 – 2 reps @ 90%*Set 6 – 2 reps @ 95%C. Every 2 minutes, for 6 minutes (3 sets):Speed Deadlift x 3 reps @ 70%D. Every minute, on the minute, for 30 minutes:Minute 1 – 10 Strict Chest-to-Bar Pull-Ups(if you can’t get 10, work through the whole period and get as many as possible)Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)Minute 3 – 10 Burpees + 20 Double-Unders*Yep…just like last week, but with two bonus rounds at the end. If you modified the reps and/or didn’t make all of the sets last week, set your goal to do approximately 10-20% more volume this week than you achieved last week.

ENDURANCE

AirDyne the following distances, resting equal to your work times after each set:0.5 Miles; 1.0 Mile; 1.5 Miles; 2 Miles1.5 Miles; 1.0 Mile; 0.5 Miles