Friday 5.4.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Barbell Good Morning x 8-10 reps @3011Station 2 – L-Seated Dumbbell Press x 6-8 reps @ 2111Station 3 – Dumbbell Russian Step Ups x 6-8 reps each legStation 4 – Side Plank x 20-30 seconds each sideB. Every minute, on the minute, for 10 minutes (5 sets of each):Minute 1 – Strict Pull-Ups x Max Reps in 40 secondsMinute 2 – 12 Goblet Squats (go as heavy as possible here)C. (Optional) Three sets of:Reverse Snow Angels x 15-20 repsRest as neededBanded Pull Aparts x 12-15 repsRest as needed

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Hang Snatch + SnatchBuild from 65-70% to today’s heavy complex.B. Every minute, on the minute, for 10 minutes (5 sets of each):Minute 1 – 5 Hang Squat SnatchesMinute 2 – 4-6 Bar Muscle-Ups or 10-12 Pull-UpsPick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.C. (Optional) Three sets of:Reverse Snow Angels x 15-20 repsRest as neededBanded Pull Aparts x 12-15 repsRest as needed

"COMPETITION"

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

"ENDURANCE"

Run 800 meters @85-90%Rest 3 minutesx 5