Wednesday 7.22.2015

"FITNESS"

A. Four sets of:Romanian Deadlift x 5-7 reps @3111Rest 45 secondsDumbbell Bench Press x 10-12 reps @2011Rest 45 secondsPause Goblet Squat x 5 reps @3311Rest 45 secondsC. Five rounds for time of:Run 300 Meters12 Russian Kettlebell Swings9 Toes to Bar

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Halting Clean Deadlift* + Power Clean + CleanBuild over the course of the 8 sets.*Pause at 2" off the floor (start pulling knees back). Pause at knee (knees way back). Pause at mid-thigh (knees start to come forward). Pause at pockets (weight back on heels).B. Five rounds for time of:Run 300 Meters12 Hang Power Cleans (115/75 lb)9 Toes to BarC. Every minute, on the minute, for 5 minutes:Front Squat x 2 reps @ 70% of 1-RM*Part C can be completed either before or after class

"COMPETITION"

A. Every two minutes, for 20 minutes (10 sets):Clean x 1 repLoads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+B. Every minute, on the minute…Back Squat*Set 1 – 40% x 1 rep*Set 2 – 50% x 1 rep*Set 3 – 60% x 1 rep*Set 4 – 70% x 1 rep*Set 5 – 80% x 1 repand then….Every 2 minutes…*Sets 6-8 – 85% x 3 repsC. Complete as many rounds as possible in 6 minutes:10 Burpee Box Jump-Overs (24″/20″)15 Deadlifts (225/155 lbs)20 Pull-Ups25 Wall Ball Shots (30/20 lbs)30 Double-UndersRest 4 minutes, and then repeat.Note rounds and reps for both sets separately.Compare results to June 10, 2015.

"ENDURANCE"

On the Concept 2 Rower:1000m, 500m, 250m (40sec rest b/t reps)Rest 3min800m, 400m, 200m (40sec rest b/t reps)Rest 3min600m, 300m, 150m (40sec rest b/t reps)Rest 3min400m, 200m, 100m (40sec rest b/t reps)Rest 3min200m, 100m, 50m (40sec rest b/t reps)*Your 500m pace from rep to rep MUST get faster and faster.  And your 500m pace from round to round MUST ALSO get faster and faster.  This means the 1000m pace is the slowest and the 50m pace is the fastest.  Reset your rower after every interval.  Use a second clock to maintain your rest.