Wednesday 5.6.2015

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

"FITNESS"

A. Five sets of:Front Squat x 5 reps @ 2011(use more weight than you used on 4.24.2015.)Rest 45 secondsTurkish Get Ups x 2 reps/armRest 60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:Run or Row 200 Meters20 Wall Balls

"PERFORMANCE"

A. Front Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 4 reps @ as heavy as possibleRest 2 minutes between sets.B. Complete as many rounds and reps as possible in 12 minutes of:Run 200 Meters12 Back Squats (135/95 lbs – taken from the floor)

"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. Every two minutes, for 16 minutes (8 sets):Clean x 1.1(rest 10 seconds between singles)*Sets 1-2 – 55-65%*Sets 3-4 – 65-75%*Sets 5-6 – 75-85%*Sets 7-8 – 85-95%C. Three sets of:Romanian Deadlift x 4-6 reps @ 4011Rest as neededUse straps for these!D. For time:100 Double Unders50 Wallball Shots (30/20 lb.)40 Chest-to-Bar Pull-Ups30 Burpees20 Kettlebell Swings (32/24kg)

"ENDURANCE"

Row 150 Meters @95% effortRest 2x your work timex 20 sets