January 11, 2013 – Performance and Fitness

Workout of the Day
A.
Five sets of:
Barski Cleans
(perform 3 consecutive cleans from the high hang position without straps)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 9 minutes of:
135/95 lb Ground to Overhead x 3 reps
Ring Dips x 6 reps
Toes to Bar x 9 reps

Workout of the Day
A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Walking Lunge x 20 steps @ 1010
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
Dumbbell Thrusters x 10 reps
100 Meter Run

Workout of the Day
A.
For Max Reps:
3 Minutes of Double-Unders

B.
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.

C.
Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)
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Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.
Please also remember that testing is different than training. These tests are designed to provide information, not necessarily leave you in a pool of sweat on the floor . . . although tomorrow (and Saturday) may accomplish both tasks. Please avoid additional work – it can skew the results. Be patient and you will understand why we test and adjust fire appropriately.