Wednesday 9.30.2015

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Deadlift x 6-8 repsMinute 2 – Tempo Push-ups x 8-12 reps @1111Minute 3 – Double Under Practice x 60 secondsMinute 4 – RestB. Complete as many rounds as possible in 5 minutes of:5 Burpees10 Box Jump Overs15 Kettlebell SwingsRest 5 minutes, and then repeat.Note rounds and reps for both sets separately.

"PERFORMANCE"

A. Every minute, on the minute, for 15 minutes:High Hang Clean + Clean @ 65-80% of 1-RM CleanDo not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.B. Complete as many rounds as possible in 5 minutes of:10 Burpee Box Jump-Overs (24″/20″)15 Kettlebell Swings (32/24kg)30 Double-UndersRest 5 minutes, and then repeat.Note rounds and reps for both sets separately.

"COMPETITION"

A. Every two minutes, for 12 minutes (6 sets) of:2 Power Jerks + 2 Split Jerks(pause for 2 seconds in receiving of both split jerks)Goal is to use the same weight as last week.B. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 3 repsBegin at 85% of your current 2-RM and the goal is to build every set.C. “Helen”Three rounds for time of:Run 400 Meters21 Kettlebell Swings (24/16 kg)12 Pull-UpsD. Three sets of:Banded Hamstring Curl x 60 secondsRest as neededWeighted Hip Thrusts x 10 reps @ 21X1Rest as needed

"ENDURANCE"

Twenty sets of:100 Meter Ski or Row SprintRest 2 minutesRest 5 minutes between sets 10 & 11