Friday 5.3.2019

"FITNESS" & "PERFORMANCE"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 8 reps @ 70%*Set 4 – 6 reps @ 80%*Set 5 – 4 reps @ 85%Rest 2-3 minutes between sets.Use your rest periods to work on overhead mobility/activation for Part B*This is the last week of these high rep Deadlift sets. Hang in there!B. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Left Arm Half Kneeling Single Arm Press x 8 reps @ 3011Minute 2 – Ring Row Hold x 30 seconds(keep the shoulders back and down -- don't shrug)Minute 3 – Right Arm Half Kneeling Single Arm Press x 8 reps @ 3011Minute 4 – Suitcase Carry x 100 Meters (switch arms halfway)Minute 5 – Rest*Be strict on the tempo for the SA Presses; if you get all 8 reps, try to go a little heavier on the next set.

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes