Friday 4.19.2019

“FITNESS” & “PERFORMANCE"

A. Five sets of:Tempo Back Squat x 3 reps @ 33X1Rest 2-3 minutes between sets*Your goal is to increase from the loads you used on Wednesday 4.10.2019B. For time:30 Calorie Assault Bike30 Power Cleans (115/75 lb)30 Front Squats (115/75 lb)30 Pull-ups*For our friends that are not yet adept with the Barbell, a Kettlebell Swing can be subbed for the Power Clean, and a Goblet Squat or Dumbbell Front Squat for the Barbell Front Squats.

"COMPETITION"

Same as "Performance"

"ENDURANCE"

3 sets on the Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets