Wednesday July 2nd, 2014

Fitness:

5 sets of:

A1. Goblet Squat x 10 reps @ 30X0.  May use back squat if able to goblet squat x 10 with heavy KB, AND mobility is sufficient
Rest 30 seconds
A2. Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
A3. Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
A4. Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

Performance:

*Choose B or C, do not do both.  If body needs a break from heavy squatting skip B and do C.

A.
Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 10 minutes:
Speed Deadlift x 3 reps @ ~ 65% of 1RM.  These are not touch and go, speed is on way up.

D.

3 sets each for time of:
100/80/60 Double-Unders. --scale to ability.
10 Front Squats (165/95 lbs). Take from ground. Scale up or downto ~65% of 1RM FS. These should be heavy.
15 burpees  ----what will you do when you get here? Will you go your hardest or go kinda hard and be safe?
rest 4 minutes between sets

*if giving the legs a break, sub 6 power cleans for the front squats.