Wednesday 7.29.2015

"FITNESS"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 reps(Loading example – 135 x 6, 155 x 4, 175 x 2, 145 x 6, 165 x 4, 185 x 2)B. Every minute, on the minute, for 15 minutes:7 Heavy Kettlebell Swings4 Burpees

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Sets 4-6 – 2 reps @ 90%B. Every minute, on the minute, for 15 minutes:2 Power Cleans4 Burpees over Barbell*Loads can vary throughout. Post your total amount successfully cleaned over the 15 minutes. (Example: 185 for all sets would be 5,550 lbs. total).*Compare to Friday 8.14.2015

"COMPETITION"

A. Three sets, not for time, of:Muscle-Ups with Isometric Hold x 3-6 reps(pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)Overhead Weighted Pistols x 3-4 each legB. Three sets of:Tall Snatch x 3 repsRest as neededSotts Press x 3 repsRest as neededC. Eight sets of:Snatch x 2 reps @ 70-75%Rest as neededFocus on speed and mechanics.D. Three rounds for time of:Row 1000 MetersBench Press x 15 reps(males = bodyweight; females = .75 bodyweight)

"ENDURANCE"

Three sets of:Row 1000 MetersRun 1000 MetersSki 1000 Meters or Assault Bike 50 CalsRest 4 minutes between sets