Published October 28, 2014


A. Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

B. Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%

Reset the barbell every time on the floor…do not perform these touch and go.

 

D. “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
4 Minutes of Rowing on Concept 2 (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (barbell starts from a rack)
(Ladies, perform these at .75 x Bodyweight)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(bar must start from the floor – no racks for this portion)
- We have done this a couple times now....hopefully you are getting faster and stronger!


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