Friday 5.11.2018

*If you ordered a Jake Marconi Regionals Tee or Tank, you can pick yours up in the office -- please see a member of the staff to check you off of the list.*MOVE>TALK Workshop is this Saturday at 12pm! Let us know if you are interested in joining!

"FITNESS"

A. Three sets of:Strict Shoulder Press x 6-8 reps @2111Rest 45 secondsRussian Step Up x 8-10 reps each leg @2011Rest 45 secondsSingle Arm Trap-3 Raise x 10-12 reps each arm @2020 (use a very light DB or change plate here)Rest 45 secondsB. Three rounds for time of:Run 400 Meters15 Dumbbell Push Presses10 Burpees

"PERFORMANCE"

A. Six sets of:Push Jerk + Split JerkRest 2 minutes*Hold for 2 seconds in the receiving position of the Split Jerk before recovering the feet.*Aim to perform all of your working sets @70-80% of last week's heavy single Push JerkB. Three rounds for time of:Run 400 Meters15 Push Presses (135/95 lb)10 Bar-Facing Burpees

"COMPETITION"

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

"ENDURANCE"

[via Chris Hinshaw (@aerobiccapacity)]:3 sets: (2:00, 1:00, 1:40, 0:40, 1:20, 0:20) w/ 30sec rest b/t reps & 3min rest b/t sets.Workout Pacing. The speed in this workout needs to be & feel fast. Fast is defined as the max speed you “could” hold for a 20min max effort time trial. .Still unsure?!! Target a moderate pace in Set 1 and then increase your speed for set 2 and again in set 3. Athletes with this approach “should” exceed (beat) their previous set total distance (calories or watts) prior to reaching their final 20sec interval.