1/21/13 Monday

FitCamp

In Teams of 2 complete the following:

Run 800m holding MB (Teammates run together-1MB)
100 MB Rotational throws against wall (50 per person/25 each side)
100 Step Ups
100 MB 2-hand chest passes (for distance with partner)
200 Singles Unders

Fitness

A1. Front Squat @ 3011; 8-10 reps x 3 sets; Rest 60sec

A2. Russian Step-Ups; 10 reps/leg; rest 60s sec

A3. Double Unders; amrap 60sec; rest 60

+

Complete as many rounds and reps as possible in 8 minutes of:

20 Alternating Reverse Lunges

20 Sit-Ups

Performance

A. 
Back Squat;

5 reps @ 50% of 1-RM; Rest 1min

3 reps @ 75%, Rest 1min

1 rep @ 85%, Rest 1min

1 rep @ 90-95%, Rest 2min

+

Strict Pull-Ups; Max Reps, Rest 2 minutes

+

Back Squat; 1 rep @ 101-103% of 1-RM, Rest 2 minutes

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Strict Pull-Ups; Max Reps, Rest 2 minutes

+

Back Squat; 1 rep @ 103+% of 1-RM;
Rest 2 minutes

+

Strict Pull-Ups; Max Reps

+

Rest 10 minutes

+

B. 
Back Squat @ 85% 1-RM x Max Reps, 1 set

* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
* Terminate the set if there is any excessive pausing at the top of the movement. Athletes may take a moment to take one full breath and brace for their next rep, but the set should be terminated if more than one breath is taken at the top of the squat.