Friday 5.18.2018

*Schedule Reminders:-Thursday (5/17): 5:30pm Class is cancelled (Open Gym instead) - Olympic Lifting is still ON-Saturday (5/19): One class only, @9:00am-Sunday: No Barbell Basics

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @3011Rest 45 secondsHalf Turkish Get Ups x 3-4 reps each armRest 45 secondsDouble Under Practice x 40-60 secondsRest 45 secondsB. Every 3 minutes, for 15 minutes (5 sets):5 Heavy Ball Slams150/125 Meter Row Sprint

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Clean or Power CleanB. Every 3 minutes, for 15 minutes (5 sets):5 Power Cleans @65-75% of today's 1-RM (should be unbroken)150/125 Meter Row SprintNote time to complete each set.

"COMPETITION"

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

"ENDURANCE"

[via Chris Hinshaw (@aerobiccapacity)]:2 sets: (4min at easy pace, 40sec at fast pace, 40sec at faster pace) w/ no rest b/t reps or sets.+Rest 3min+2 sets: (4min at easy pace, 20sec fast pace, 20sec faster pace, 20sec at fastest pace), w/ no rest b/t reps or sets.+Rest 3min+2 sets: (4min at easy pace, 10sec at fast pace, 10sec at faster pace, 10sec at fastest pace, 10sec sprint), w/ no rest b/t reps or sets. Done!!