Thursday 6.11.2015

 

“FITNESS”

A. Take 12 minutes to build to today’s heaviest 5-rep Deadlift (with no rounding of your back!)
*No more than 3 or 4 tough sets, after warmup

B. Five sets for times of:
9 Burpees
12 Russian Kettlebell Swings (heavy)
15 Box Jump Overs or Step-Overs
18 Abmat Sit-ups

Rest 2 minutes between sets

“PERFORMANCE”

A. Take 12 minutes to build to a heavy single 3-Position Power Clean
(One Power Clean from the High Hang, one from the knee, one from the floor)

B. Five sets for times of:
9 Hang Power Cleans
12 Burpees
15 Toes to Bar
18 Box Jump Overs (24/20″)

Rest 2 minutes between sets

*Recommended weights: Men=135-155 lb; Women=95-105 lb

“COMPETITION”

Active Recovery Day

“ENDURANCE”

30 Second Bike or Row @ high output
Rest 30 seconds
x 8 sets

Rest 3 minutes, then

400 Meter Farmer’s Carry at a heavy weight

Rest 3 minutes, then…

30 Second Bike or Row @ high out put
Rest 30 seconds
x 8 sets

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