Wednesday 7.8.2015

"FITNESS"

A. Three sets of:Front Squat x 8-10 repsRest 60 secondsSide Plank x 30-40 seconds/sideRest 60 secondsFarmer's Carry x 100 MetersRest 60 secondsB. Every 4 minutes, for 20 minutes (5 sets), for times:10 Pull-ups (Chest-to-Bar for advanced athletes)15 Wall Balls (20/14 lb)200 Meter Run*If you are getting less than 30 seconds of rest between sets, scale back the run

"PERFORMANCE"

A. Five sets of:Front Squat x 2 reps @ 70% of 1-RMRest 2 minutes*Use your time between sets to work on Muscle Ups, Low Ring Muscle Up Progressions, or Ring DipsB. Every 4 minutes, for 20 minutes (5 sets), for times:10 Pull-ups (Chest-to-Bar for advanced athletes)15 Wall Balls (20/14 lb)200 Meter Run

"COMPETITION"

A. Every 90 seconds, for 15 minutes (10 sets):Power Clean + Front Squat + CleanBuild over the course of the ten sets.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…*Set 6 – 85% x 1 rep*Set 7 – 90% x 1 rep*Set 8 – 95% x 1 repand then…One set of:85% Back Squat x Max Reps @ 20X1(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)Use the same weight as last week, and aim to beat last week’s score.C. Three sets of:Snatch-Grip Romanian Deadlift x 6 reps @ 31X1Rest as neededFront Foot Elevated Split Squats x 8 reps each @ 2011(elevate the foot 3-4″)Rest as neededD. Three rounds for time:20 Russian Kettlebell Swings (32/24 kg)10 Box Jumps (30″/24″)Rest 2 minutes, and then…For time:Row 500 Meters50 Burpees Over the Erg

"ENDURANCE"

Complete 50, 40, 30, 20, and 10 rep rounds for time of:Cals on Assault BikeCals on RowerHollow Rocks