Wednesday 4.22.2015

Reminder: Olympic Lifting with Coach Brayn is tonight @6:30pm!

"FITNESS"

A. Four sets of:Deadlift x 6-8 repsRest 45 secondsTempo Pushups x 12-15 reps @1111Rest 45 secondsSide Plank x 30 seconds/sideRest 45 secondsB. Three rounds for time of:Run 400 Meters21 Russian Kettlebell Swings (heavy)12 Box Jumps

"PERFORMANCE"

A. Five sets of:Deadlift x 5 reps*Rest 30 secondsRing or Stationary Dips x 6-8 repsRest 2-3 minutesBuild load over the course of the five sets.B.  Three rounds for time of:Run 400 Meters12 Deadlifts (Men: BW; Women: 3/4 BW)21 Box Jumps (24/20")

"COMPETITION"

A. Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 2 reps @ 85%*Set 6 – 1 rep @ 90%Rest 2-3 minutes between sets.B. Five sets of:Hang Clean + Front Squat + CleanRest as neededC. Three sets of:Halting Clean Deadlift + Clean PullRest 2-3 minutesPerform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.D. For time:500 meter row15 Front Squats (155/105 lbs)30 Chest-to-Bar Pull-Ups60 Double Unders10 Front Squats20 Chest-to-Bar Pull-Ups40 Double Unders5 Front Squats10 Chest-to-Bar Pull-Ups20 Double Unders

"ENDURANCE"

Ten sets of:60 Seconds of Rowing @85%30 Seconds of Double Unders30 Second Plank Hold (scale up by using two foam rollers or low rings)60 Seconds Rest