Sunday April 13th, 2014

Make up Saturday workout or complete Monday workout.



Monday workout:

Fitness: 

A1. Front Squat @ 30×1, 8-10 reps x 3 sets, rest 1 minute.    Goblet squat for beginners.
A2. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B. DB Bench Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.   Go as heavy as you can while maintaining control and tempo.

C. For time: 

 15-12-9-6-3 of the following:

Deadlift.    Use a moderate weight.    Beginners use a KB. 

Burpees.    Jump and extend arms overhead. 

Performance: 

A.
Three sets, not for time, of:
Toes to Bar x 10 reps.     work on perfect technique and no wasted motion.
Double-Unders x 30 reps.
Turkish Get-Up x 2-3 reps each arm.  Stable and tight throughout.

B.
Six sets of:
Power Snatch from Mid-Thigh x 3 reps
Focus on speed and making sure to pull into quarter squat.
Rest as needed

C.
Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets 6-10. You may rest less between earlier sets . Sets 1-6 are building for the working sets.

Use same loads as last week. If last week’s loads felt too light, you may increase load by 1-2% – not more. Just focus on moving the weight faster.  We have a planned and detailed squat program we are start