Monday November 3rd, 2014

Fitness:

A. OHS, build to a tough 3 reps . 

B. Back Squat, 10 reps x 5 sets. 

C. Chin-up negatives x 5 reps for max time x 4 sets. Rest 1-2 mins.

D. “Tabata” Sit-ups (for max reps each set)

E. 

AMRAP in 4 minutes

15 KBS

10 Calories on the Airdyne 

Performance:

A. Squat Snatch – Build to a 1RM for the day
B. Back Squat Clusters*; 5.3.1 x 5 sets; rest 3 minutes between sets
C. Wide-Grip Isometric Chin-Above-Bar Holds: accumulate 4-5 minutes
D. “Tabata” Sit-ups (for max reps each set)

E.
AMRAP in 4minutes:
10 Hang Power Cleans @ 185#/105#
10 Calorie Airdyne

Notes:

A. once you miss a weight twice stop. May stop before that. 

B. if you hit all reps last week try to use same loads or a small amount more. If you did not do this workout last week only do 4 sets. 

C. accumulate 1 more minute than last week.  May superset with B. 

D. all out each set from the start. no "gaming"

E. weight should be heavy, ~70% of 1RM clean


“Sweat Sesh”
30 minutes on the AD or Rower
30 sec. @ 80%
30 sec. @ 50%