Friday 151113

Back Squat 5x5

For time:
21-18-15-12-9-6-3 reps:
Pull ups
GHD Sit ups

Competition:
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B. Build to 90% of your 1-RM Clean & Jerk, and then…

Every minute, on the minute, for 6 minutes: 2-3 Clean & Jerks @ 85% of your 1-RM

If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.

C.
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 85% of 1-RM

D.
Against a 6-minute running clock, perform the following:
50 Calories of Assault Bike
25 Chest-to-Bar Pull-Ups
Assault Bike for Max Calories

Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Four to Six sets of:
Row 1200 Meters @ your 5000m PR pace
Rest 2 minutes