Take the Plunge
Deadlift
7 sets of 3 reps, work up each set.
Then:
Every 30 seconds for 10 minutes perform 2 single-leg deadlift @ 135/95/65 (one each leg).
Then:
Accumulate 5 minutes in plank position
"I Forgot My Burpees"
For time...
10 push press @ 65
10 burpees
10 thrusters @ 65
10 burpees
10 bent row @ 65
10 burpees
10 snatch @ 65
10 burpees
10 squat clean @ 65
10 burpees
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Hang Power Snatch 3-2-1; 5 rounds
Looks like...3 consecutive reps, rest in hang for 5 seconds, 2 consecutive reps, rest in hang 5 seconds, 1 rep, rest in hang 5 seconds. Set bar down rest 2 minutes, then complete 4 more times.
Snatch Pulls 3 sets of 3 reps @ 115% of 1 RM Snatch
Then:
Tabata Push Ups
3 rounds of...
Run 400m @ 90% effort
Rest 2 minutes
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Snatch practice, no pulls.
Squat
7 sets of 3 reps, work up each set.
Then:
Every 30 seconds for 10 minutes perform 2 front squats @ 65% of max squat clean. Keep your core tight!
Then:
300 flutter kicks
Row or Run, 3 rounds of...
30:30 (work:rest) x 6
Rest 4 minutes
**Compare total meters to MONDAY 20140317**
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Instead of every 30 seconds do every minute on the minute. 2 rounds on conditioning.
Push Press
5 sets of 5 reps, work up each set.
Then:
Every 30 seconds for 10 minutes perform 2 handstand push-ups
5 rounds for quality...
1 Squat Clean @ 90% of 1RM
2 Knee Jumps [DEMO]
3 Clean-Grip Deadlifts @ 90% of 1 RM
4 Burpee Pull-ups
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Hand release push-ups for strength. Practice cleans for conditioning followed by 50 burpees.
How well can you handle your own body?? Still getting ready for the Harder to Kill Challenge!
Sprint (or run as fast as possible) 1 MILE.
*Competitor: Goal = 6 minutes or less.
"THOUSAND"
10 Rounds or 30 Minutes, which ever comes first of...
25 pull-ups
25 push-ups
25 sit-ups
25 squats
-- COMPETITORS ONLY --
4+ hours after "feats" above
Deadlift
4-4-4-4-4-4-4-4
*Competitor: As prescribed
*Established: Mile + Thousand
*Recruit: Mile + 4 rounds (no time cap) w/ banded pull-ups
Post mile time to comments. Post "THOUSAND" results to comments. Post weight to comments.
