Friday 5.19.2017

"FITNESS"

A. Four sets of:Dumbbell Romanian Deadlift x 6-8 reps @3011(Hold a DB in each hand)Rest 45 secondsRing or Stationary Dips x 6-10 reps w/1-second hold at topRest 45 secondsHeavy Front Rack Carry x 150ft (75 ft down and back)Rest 45 secondsB. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:Barbell or Dumbbell Push PressKettlebell Swings

"PERFORMANCE"

A. Four sets of:Power Clean x 3.3.3*(Rest 10 seconds between triples)Rest 2 minutesRing Dips @10X1 tempo (1-second hold at the top of each rep) x Max RepsRest 2 minutes*Perform 3 Touch-N-Go Power Cleans (meaning the bar cannot rest on the floor), then rest 10 seconds, and repeat for 2 more "clusters." Add weight after each set, but not within the set.B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:Shoulder to Overhead (135/95 lb.)Kettlebell Swings (32/24 kg)

"COMPETITION"

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

"ENDURANCE"

40 minute Assault Bike @70-75%*Every 5 minutes, get off and complete a 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)