Wednesday 1.9.2018

 

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6 reps @4011
(try to increase from loads used on 12.28.2018)
Rest 45 seconds
Waiter’s Squat x 12 reps (6 reps each side) @ 31X1
Rest 45 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 45 seconds

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
9 Ball Slams
12 Box Jumps (24″/20″)
(jump up, step down)

“PERFORMANCE”

A. Every two minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Sandbag Over the Shoulder (150/100 lb)
12 Box Jumps (24″/20″)
(jump up, step down)

“COMPETITION”

A. Three sets of:
60-100 ft Handstand Walk
8-10 Strict Pull-ups
30 Second Side Plank each side
10 Ring Rows
Rest 90 seconds

B. Every two minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

C. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Sandbag Over the Shoulder (150/100 lb)
12 Box Jumps (24″/20″)
(jump up, step down)

“ENDURANCE”

(via @aerobiccapacity)
2 sets:
400m fast, 800m easy
Rest 1min
300m faster, 600m easy
Rest 1min
200m fastest, 400m easy
Rest 1min
100m sprint, 200m easy

Rest: 4min b/t sets if Running
Rest: 3min b/t sets if Skiing
Rest: 2min b/t sets if Rowing

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