Friday 11.4.2016

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Kettlebell Swings x 15-20 reps (aim to use something heavier than usual here)Minute 2 – Lateral Box Step Ups x 5 each leg (no added load--increase Box height as able)Minute 3 – Ring or Bench Dips x 6-10 reps @20X1B. Every 2 minutes, for 8 minutes (4 sets):Back Squat x 3 reps @85-90% of Monday's 3-RM (or as heavy as you can handle with good mechanics)C. Not for time:20 Turkish Get Ups (10 each arm)*Choose a weight that forces you to focus and be controlled in your movement, but that you can grind through in 10 minutes or less

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Clean + CleanSuggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85B. Every 2 minutes, for 8 minutes (4 sets):Back Squat x 3 reps @85-90% of Monday's 3-RMC. Not for time:20 Turkish Get Ups (10 each arm)*Choose a weight that forces you to focus and be controlled in your movement, but that you can grind through in 10 minutes or less

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Twenty sets of:Row 150 Meters @ 90%Rest 45 secondsRest 3 minutes between sets 10 & 11