Wednesday 6.24.2015

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @3011Rest 30 secondsSingle Arm Dumbbell Press x 8-10 reps/arm @2011Rest 30 secondsSingle Arm Dumbbell Row x 10-12 reps/arm @2111Rest 30 secondsPlank from Elbows x 45-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:10 Push Presses15 Kettlebell Swings200 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Power Clean + Hang Power Clean + Push Jerk + Split JerkBuild over the course of the sets, but keep the focus on solid technique that on all movementsB. Complete as many rounds and reps as possible in 15 minutes of:15 Ground to Overhead (115/85)Run 200m12 Ground to Overhead (135/95)Run 200m9 Ground to Overhead (155/105)Run 200m6 Ground to Overhead (175/115)Run 200m3 Ground to Overhead (195/125)Run 200mAMRAP Ground to Overhead (215/135)*Athletes get one barbell, and must change weights themselves*Compare to 8.20.2014

"COMPETITION"

A. Every 2 minutes, for 16 minutes (8 sets):3-Position Clean(high hang, mid-thigh, and then from the floor)Build over the course of the eight 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 repC. Four sets for times of:100 Double-Unders10 Front Squats (205/145 lbs)20 Chest-to-Bar Pull-UpsRest 4 minutesD. Three sets of:Dimmels x 12 reps @ 50-60% of 1-RM DeadliftRest as neededBanded March + Weighted Anterior Loading x 2:30Rest as needed*Anterior Loading Meaning a Heavy Sandbag/DBall/Medicine Ball

"ENDURANCE"

Five sets of:Run 400 Meters @90%Rest 90 secondsRun 400 Meters wearing 20#/10# vestRest 90 seconds