Friday 2.9.2018

"FITNESS"

A. Four sets of:Deadlift x 4-6 repsRest 45 secondsTempo Push-ups x Max Reps @2020Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Four sets for max reps/calories:30 seconds of Assault Bike (for calories)Rest 30 seconds30 seconds of Shuttle Runs (30')Rest 30 seconds30 seconds of Alternating Dumbbell SnatchesRest 30 seconds

"PERFORMANCE"

A. Deadlift*Set 1 – 50% x 8 reps*Set 2 – 60% x 6 reps*Set 3 – 70% x 4 reps*Set 4 – 80% x 2 reps*Set 5 – 85% x 2 reps*Set 6 – 90% x 2 repsRest 3 minutes between sets.If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.B. Four sets for max reps/calories:30 seconds of Assault Bike (for calories)Rest 30 seconds30 seconds of Shuttle Runs (30')Rest 30 seconds30 seconds of Alternating Dumbbell Snatches (50/35 lb)Rest 30 seconds

"COMPETITION"

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

"ENDURANCE"

For times:Row 1000 MetersRest 5 minutesRow 800 MetersRest 4 minutesRow 600 MetersRest 3 minutesRow 400 MetersRest 2 minutesRow 200 MetersRest 1 minuteRow 1000 Meters*Goal is to increase your pace as the distances get smaller