Friday 2.5.2016

**Afternoon classes (and Open Gym) are ON as scheduled, though there is still a parking ban in effect for Providence.  Please park at your own risk, and drive carefully!

"FITNESS"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 repsAdd weight every set. Goal is to increase the weight from last week’s setsB. In teams of three relay to complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Ground to Overhead6 Burpee Box Jump-Overs (24″/20″)

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%followed by…One set of:Back Squat x Max Unbroken Reps @ 87%(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)B. In teams of three, relay to complete as many rounds and reps as possible in 12 minutes of:3 Power Cleans*6 Burpee Box Jump-Overs (24″/20″)*Work as heavy here as you can, while keeping the reps either touch-n-go, or completed as fast singles (meaning very little rest between reps).  Recommended weights are 155-185 for Men and 105-135 for Women.

"COMPETITION"

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

"ENDURANCE"

Six or Seven sets of:1 Minute Assault Bike1 Minute Ski Erg1 Minute KB Waiter's Walk (switch arms halfway)1 Minute Single Unders1 Minute Plank HoldRest 1 minute