Friday 4.10.2015

"FITNESS"

A. Every minute, on the minute, for 12 minutes (6 sets of each):Odd Minutes – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)Even Minutes – Goblet Alternating Reverse Lunges x 12-16 repsRest 2 minutes, then...B. Every minute, on the minute, for 12 minutes (6 sets of each):Odd Minutes – Deadlift x 6 reps (add weight if you get all 6 reps)Even Minutes – Tall Box Jumps x 6 repsRest 2 minutes, then...C. Every minute, on the minute, for 12 minutes (6 sets of each):Odd Minutes – 10 BurpeesEven Minutes – 30 Second Row Sprint

"PERFORMANCE"

A. Take 12 minutes to build to a heavy single Clean & Jerk (this doesn't have be a 1-RM, just something heavy for the day)B. Four sets for max weight – without dropping the barbell until the set is completed:9 Deadlifts6 Front Squats3 Shoulder to OverheadRest 3 minutes between sets

"COMPETITION"

A. Every minute, on the minute, for 10 minutes:Hang Snatch x 1 rep*Sets 1-3 – 55-65%*Sets 4-6 – 65-75%*Sets 7-10 – 75-85%Keep the focus on good speed, footwork and perfect mechanics.B. Every minute, on the minute, for 10 minutes:Hang Clean + Jerk*Sets 1-3 – 55-65%*Sets 4-6 – 65-75%*Sets 7-10 – 75-85%C. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Sets 4-6 – 1 rep @ 90-95%Rest 3 minutesD. Three rounds for time of:2 Rope Climbs (15′)4 Clean & Jerk (225/155 lb)6 Handstand Push-Ups to 6″/4″ Deficit

"ENDURANCE"

30 Seconds Running @50%30 Seconds Running @80-90%30 Seconds Walkingx 30 minutes (20 sets)