Mon 12-15-14

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Rest as needed

Use Jerk Blocks if possible.

Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters

Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our athletes’ recovery looks like after 95+% efforts.

Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Six sets of:
Run 800 Meters
Rest 2 minutes

Run with the intention of permitting a drop off of no more than 5 seconds each set. Go hard…but not reckless.


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