Monday June 9th, 2014

Fitness:

4 sets of:
A1. Goblet Squat x 8-10 reps @ 20X1.   May front squat if you'd like. Try to make it difficult towards last few reps.
Rest 90 seconds
A2. Ring Rows x 10-12 reps @ 2111.
Rest 90 seconds

4 sets

B. Plank from Elbows x 45 seconds
Rest 60 seconds

C.
For time:
30 Kettlebell Swings - moderate weight. Should be able to go close to unbroken on this first set.
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees

Performance:

A.
 build to a 1-RM Back Squat.  May use a quick couple build sets before you get to the 50% loading.
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM

In selecting your possible 1 RM be reasonable. You should have a decent idea based off the heavy singles from last week. Set 6 will be to hit the 1RM, sets 7 and 8 will be if you think there is more in the tank. MAKE SURE to have 2 spotters for all heavy lifts and stay tight on the lift!

Leave weights on bar when done.

B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up


C.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

D. Max strict pull-ups in 2 minutes.
     rest 2 minutes
     Max ring dips in 2 minutes.    

*record these and post to comments your loads for A, B and your reps for C and D.