Monday, August 13th - Wednesday, August 15th
Monday, August 13th
Buy In: 3 sets of 10 Reps [3x10]
Pistols [10 reps each leg]
Superman [on floor]
2 Minutes after the last athlete completes the above;
5 Rounds for Time
6 Power Cleans @ 80% one rep max
4 Front Squats
2 Floor Presses
The weight determined by the Power Cleans % will be used throughout the entire workout.
Tuesday, August 14th
Buy In: Kettlebell Swings [KBS] - Pick one from the options below
70 lbs - Men 35 swings / Women 20 swings
55 lbs - Men 50 swings / Women 35 swings
45 lbs - Men 55 swings / Women 47 swings
35 lbs - Men 65 swings / Women 50 swings
25 lbs - Men 75 swings / Women 57 swings
20 lbs - Men 80 swings / Women 65 swings
5 minutes after the completion of the above [start time will vary by athlete]
12 Reps of Jerks @ 87% of one rep max [Push, Power or Split, taken from the rack]
Rep scheme is as follows:
Rest as needed
Athletes will continue along this scheme until 12 total reps are completed. If there are no failures, athlete will complete effort in 6 rounds. Missed reps do not count. Example of a successful workout [round 1 - 2 reps, round 2 - 2 reps, round 3 - 2 reps, round 4 -1 rep, round 5 - 1 rep, round 6 - 2 reps, round 7 - 1 rep, round 8 - 1 rep] Note that in this example, a grash dash is completed subsequent to each attempt at completing 2 Jerks.
TUESDAY ENDURANCE @ ECC - 3 mins max rep burpees rest 5 mins then 2 X Tabata Row Rest as needed between rounds...
Wednesday, August 15th
Skills Test, selected in any order:
500 Meter Row
Max Rep Bench Press @ 100% BW or 150% BW
Max Rep Ring Dips, with up to an additional 50% BW
Max Rep Pullups, with up to an additional 50% BW
There will be no clock associated with this workout [aside from the one required for your row time]. These movements can be completed in any order. Athletes will have an allotted warmup time of 10 minutes, prior to beginning their movement tests.