Wednesday 6.3.2015

"FITNESS" & "PERFORMANCE"

A. Every 4 minutes, for 24 minutes (6 sets):Run 400 Meters8-12 Burpee Box Jump Overs (24/20")*Record time to complete each setB. Accumulate 2 minutes on each of the following:Foam Roll/Smash Calves and AchillesDownward Dog to Child's PosePigeon Stretch (60 seconds/side)Couch Stretch (60 seconds/side)

"COMPETITION"

A. Deadlift x 3 reps (with PERFECT posture and mechanics)* Set 1 – 50% of possible 3-RM x 5 reps* Set 2 – 75% of possible 3-RM x 3 reps* Set 3 – 85% of possible 3-RM x 2 reps* Set 4 – 90-95% of possible 3-RM x 1 rep* Set 5 – Test 3-RM* Set 6 (optional) – Exceed Set 5 weight for 3-RMTHIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage yourself.B. For time:20 Overhead Squats (135/95 lbs)30 Kettlebell Swings (32/24 kg)40 Wall Ball Shots (30/20 lbs)50 Double-Unders50 Calories of Rowing on Concept 250 Double-Unders40 Wall Ball Shots30 Kettlebell Swings (32/24 kg)20 Overhead squats (135/95 lbs)Perform the kettlebell swings so that your hands and all portions of the kettlebell are above the eyebrows.

"ENDURANCE"

For times:Run 2 milesRest 10 minutesRun 1 mileRest 10 minutesRun 800 meters