Wednesday 2.4.2015

**Olympic Weightlifting with Coach Brayn is tonight @ 6:30pm!

"FITNESS"

A. Four sets of:Deadlift x 6-8 repsRest 45 secondsDumbbell Bench Press x 8-10 reps @2011Rest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Complete 25, 20, 15, 10, and 5 rep rounds for time of:Kettlebell SwingsBox JumpsWall Balls

"PERFORMANCE"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 8 reps @ 75%*Set 4 – 6 reps @ 85%*Set 5 – 4 reps @ 90%Rest 2-3 minutes between sets.B. Complete 25, 20, 15, 10, and 5 rep rounds for time of:Kettlebell Swings (32/24kg)Box Jumps (24/20")Wall Balls (20/14lbs)C. (Post Class) Three sets of:Bent-Over Barbell Row x 6-8 reps @ 2111Rest 60 secondsWeighted Supinated-Grip Pull-Ups x 4-6 reps @21X0Rest 60 secondsSingle Leg Hip Bridges x 6-8 reps @ 3011Rest 60 seconds

"COMPETITION"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 8 reps @ 75%*Set 4 – 6 reps @ 85%*Set 5 – 4 reps @ 90%Rest 2-3 minutes between sets.B.B1. Two rounds for time of:25 Kettlebell Swings (32/24 kg)20 Wall Ball Shots (30/20 lbs)15 Chest-to-Bar Pull-UpsRest 5 minutes, and then…B2. Two rounds for time of:20 Kettlebell Swings (32/24 kg)15 Wall Ball Shots (30/20 lbs)10 Chest-to-Bar Pull-UpsRest 5 Minutes, and then…B3. For time:75 Kettlebell Swings (32/24 kg)50 Wall Ball Shots (30/20 lbs)25 Chest-to-Bar Pull-UpsC. Three sets, not for time, of:Bent-Over Barbell Row x 6-8 reps @ 2111Rest 60 secondsWeighted Supinated-Grip Pull-Ups x 4-6 reps @21X0Rest 60 secondsGlute-Ham Raises x 6-8 reps @ 3011Rest 60 seconds

"ENDURANCE"

For max Calories:5 Minutes of Assault BikeRest 10 minutes – use this time to mobilize and break heartrate down4 Minutes of Assault BikeRest 8 minutes3 Minutes of Assault BikeRest 6 minutes2 Minutes of Assault BikeRest 4 minutes1 Minute of Assault Bike