Wednesday 6.26.2019
“FITNESS”
A. Four sets of:Deadlift x 5 reps @ 20X1(Goal is to establish today's 5-RM by your fourth set)Rest 45 secondsPush-ups x 8-10 reps @ 2011Rest 45 secondsOffset Kettlebell Reverse Lunge x 6-8 reps each leg @ 2011Rest 45 secondsSide Plank x 30 seconds each sideRest 45 secondsB. In teams of two, complete as many rounds and reps as possible in 10 minutes of:10/7 Calorie Assault Bike5 Box Jumps (30/24″)100ft Farmer’s Carry (50ft down and back)Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will Assault Bike 10/7 Calories, Partner B will perform 5 Tall Box Jumps, Partner A will perform a 100-ft Farmer’s Carry, and Partner B will Assault Bike 10/7 Calories – and so on for 10 minutes.
"PERFORMANCE"
A. Deadlift:*Set 1 – 5 reps*Set 2 – 3 reps*Set 3 – 1 rep*Set 4 – 5 reps*Set 5 – 3 reps*Set 6 – 1 rep(Loading example – 335 x 5, 365 x 3, 395 x 1, 345 x 5, 375 x 3, 405 x 1)Rest 3 minutes between setsOnly go as heavy as proper mechanics will allow — if you lose positioning or posture, terminate the set immediately.B. In teams of two, complete as many rounds and reps as possible in 10 minutes of:10/7 Calorie Assault Bike5 Box Jumps (30/24″)100ft Farmer’s Carry (50ft down and back)Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will Assault Bike 10/7 Calories, Partner B will perform 5 Tall Box Jumps, Partner A will perform a 100-ft Farmer’s Carry, and Partner B will Assault Bike 10/7 Calories – and so on for 10 minutes.
“ENDURANCE”
On Assault Bike or Concept 2 Bike Erg3-5 minute warm-up+5 minutes @70-75right into...30 seconds @80-85%30 seconds @easy spinx 10 roundsRest 3 minutes, then...4 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 8 roundsRest 2 minutes, then...3 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 6 rounds+3-5 minutes cooldown**The pacing of should be such that the 70-75%, longer paces are something that you could reasonably hold for 8-10 minutes. The 80-85% paces should be something you could hold for 2 to 2-and-a-half minutes. The easy spin is focused on recovery from your tougher intervals.