Wednesday April 23rd, 2014

Fitness:

A. Barbell Strict Press, 6-8 reps x 3 sets, rest 1:30 between sets.  Make these working sets

*You can and should go up in weight slightly from last week. Last week was 8-10 reps

B1. DB Push Press @ Moderate Effort, AMRAP 25 Seconds x 5 sets, rest 10 seconds

B2. Box Jumps Step Down, 10-12 reps x 5 sets, rest 1:30 between sets.

C1. DB External Rotation @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.

C2. Weighted Plank Holds x 35 seconds x 3 sets, rest 1 minute.

Performance:

A.
Four sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM Power Clean

*Lower the weight if you need to, but keep it heavy.
(rest 10 seconds between singles)
Rest 3 minutes

B.
Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest as needed between sets.

C.
On the minute, every minute, for 8 minutes, complete:
Deadlift x 3 reps
Burpees x 6 reps

*As with last week’s, choose a load that is challenging but doable for the prescribed rep scheme – ideally heavier than last week.

D. Max Calories on Airdyne in 60 seconds. This is one ALL OUT effort. Go hard, deal with the pain and keep driving. Set a PR, get on the board with something you can be proud of. 

*Men use the black bike. 

*women use the gold bike