Monday 12.3.2018

 

“FITNESS”

A. Four sets of:
Back Squat x 5 reps @30X1
Rest 60 seconds
Single Arm Dumbbell Row x 8 reps each arm @20X1
Rest 60 seconds
Alternating Leg V-Ups x 12-16 reps (use both hands)
Rest 60 seconds

B. For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters

“PERFORMANCE”

A. Eight sets of:
Back Squat
*Set 1 – 3 reps @ 65-70% of 1-RM
*Set 2 – 3 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 1 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Sets 6-8 – 1 rep @ 90-95%
Rest 2 minutes

Your goal for today is to build in load to something heavy, then perform 3 tough singles, ideally over 90% of your 1-RM Back Squat. Do not feel pressured to hit a PR — simply take what is there for today.

B. For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters

“COMPETITION”

Same as Performance.

“ENDURANCE”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

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