Fitness:
In teams of three, complete five rounds each for time of:
200 Meter Run
20 Goblet Carry Walking Lunges
5 burpee box jumps
Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.
Performance:
*If you are short on time today, skip B, C or D based on your goals.
A.Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.
B.
Every two minutes, for 12 minutes (6 sets):
Hang Clean + Clean + Front Squat + Jerk
Build to today’s heaviest set.
C.
Every two minutes, for 8 minutes (4 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 135/85 lbs…and move up from there if you’re handling it well.
If time and energy permits.
D.
3 sets: of:
D1. Snatch-Grip Romanian Deadlift x 6 reps @ 3111. Keep it moderate and stick to the tempo. Pause 1 full second with plates ~ 2 " off the ground.
Rest as needed
D2. Stationary Dips x 20/10 reps. Scale by ability. May break
Rest as needed
A. Built to a 265# PR front squat. Felt like there was more in the tank. But I already had added an extra set. Good for today.
ReplyDeleteB. Built to 205# with the complex. Need to work on bracing in the receiving position... Still
C. Used 135# may have sandbagged here. But kept good form
D. 135# for the deadlifts. 20 bar dips round 1 and 10 bar dips in rounds 2-3. Tough as a result of doing a dip workout yesterday
A. 310
ReplyDeleteB. built to 225
C. 135,155,165,165
D1. 135
D2 13/15/13