Friday 4.20.2018

"FITNESS"

A. Three sets of:Deadlift x 6-8 reps @ 20X1Rest 60 secondsDumbbell Reverse Lunge x 10 reps each leg @ 10X0Rest 60 secondsSide Planks x 30-40 seconds/sideRest 60 secondsB. Five rounds for time of:5 Strict Pull-ups15 Wall Balls100 Meter Run

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets) of:Clean x 1.1(rest 10 seconds between singles)Suggested loading per set (by %): 60, 65, 70, 75, 75-80, 80, 80-85, 80-85B. Seven rounds for time of:7 Chest-to-Bar Pull-ups14 Wall Balls (20/14 lb to 10/9')35 Double Unders

"COMPETITION"

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

"ENDURANCE"

(Courtesy of Chris Hinshaw of Aerobic Capacity)2 rounds: (warm-up set, main set) w/no rest b/t sets and 3 min of rest b/t roundsWarm-up Set:2 min at easy paceMain Set:2 min at moderate2 min at easy30 second rest----90 sec at fast pace2 min at easy pace30 second rest----60 sec at faster pace2 min at easy pace30 second rest---30 sec at fastest pace2 min easy30 second restWorkout details:Your focus in this workout is the easy apced intervals. Record your distance in your warm-up set. Your goal is to hit the same number in all 5 of your easy pace intervals WITHOUT looking at the monitor.Re-test your "warmup" pace at the beginning of the second round -- this will be your target for the intervals in round 2.