Wednesday 9.23.2015

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 60 secondsSingle-Leg Hip Bridge x 10-12 reps each side @ 2011Rest 60 secondsSupine Ring Row x 10-12 reps @ 2111Rest 60 secondsB. Three rounds for time of:Assault Bike 15/12 Calories (AirDyne: 20/15 Cals)12 Alternating Single-Arm Dumbbell SnatchesC. Three sets of:Single-Arm Dumbbell Row x 8 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 45-60 secondsRest 60 seconds

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 60%*Set 2 – 65%*Set 3 – 70%*Set 4 – 75%*Set 5 – 80%*Set 6 – 85%*Sets 7-12 – 85+%B. Three rounds for time of:10 Double Kettlebell or Dumbbell Hang Clean & Jerks50 Double-UndersC. Three sets of:Single-Arm Dumbbell Row x 8 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 45-60 secondsRest 60 seconds

"COMPETITION"

A. Every two minutes, for 12 minutes (6 sets) of:Power Jerk + 2 Split Jerks(pause for 3 seconds in receiving of both split jerks)B. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 5 reps @ 80-85% of last week’s 2-RMC. Complete as many rounds and reps as possible in 20 minutes of:4 Muscle-Ups8 Strict Handstand Push-Ups16 Kettlebell Swings (32/24 kg)D. Three sets of:Glute-Ham Raises x 6-8 reps @ 3011Rest as neededWeighted Hip Thrusts x 8-10 reps @ 21X1Rest as needed

"ENDURANCE"

Five sets of:2 minute Air Bike @ 70%Rest 60 seconds90 second Air Bike  @ 80%Rest 60 seconds1 minute Air Bke @ 90%Rest 60 seconds