Friday 5.20.2016

*Don't forget to come check us out at the Hope Street Spring Block Party, this Saturday, from 12-6!

"FITNESS"

A. Three sets of:Romanian Deadlift x 8 reps @ 3011Rest 60 secondsRussian Step Ups x 10 reps/leg @ 2011Rest 60 secondsSingle-Arm Dumbbell Row x 12/arm reps @ 2111Rest 60 secondsB. Every 90 seconds, for 15 minutes (10 sets):12 Russian Kettlebell Swings (heavy)12 Hand-Release Push-Ups

"PERFORMANCE"

A. Six sets of:4-Stop Halting Clean Deadlift + Hang Clean(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)Rest 90 seconds betweens sets*All sets should be performed with 60-80% of your 1-RM CleanB. Every 90 seconds, for 15 minutes (10 sets):5 Hang Power Cleans*15/12 Hand-Release Push-Ups*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

"COMPETITION"

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

"ENDURANCE"

3 Minute Run or Row @ 75%Rest 30 seconds2 Minute Run or Row @ 85%Rest 30 seconds1 Minute Run or Row @ 95-100%Rest 3 minutesx3