Friday 5.5.2017

"FITNESS"

A. Four sets of:Tempo Back Squat x 3-4 reps* @33X1Rest 45 secondsStrict Pull-ups x 4-6 reps @2110Rest 45 secondsElbows to High Plank x 8-12 repsRest 45 seconds*Look to add 5-10% from last week across the board.*This is the last week at this tempoB. Complete as many rounds and reps as possible in 5 minutes of:4 Dumbbell Burpees8 Dumbbell Plank Rows (4 each arm)12 Dumbbell Walking Lunges (6 each leg)C. Three sets of:Straight Bar Curls x 10 reps @2121 tempoRest 30 secondsCouch Stretch or Hip Flexor Stretch x 30 seconds/sideRest 30 seconds

"PERFORMANCE"

A. Five sets of:Tempo Back Squat x 1-2 reps @33X1Rest 60-90 secondsStrict Weighted Pull-ups x 1-2 reps @21X0Rest 60-90 seconds*Look to add 5-10% from last week across the board, on both movements. If you are able to complete 2 reps with good mechanics, continue adding weight each set. The goal is to perform the majority of your sets above 75% of your 1-RM Back Squat.*This is the last week of this tempo.B. Complete as many rounds and reps as possible in 5 minutes of:4 Dumbbell Burpees8 Dumbbell Plank Rows (4 each arm)12 Dumbbell Walking Lunges (6 each leg)C. Three sets of:Straight Bar Curls x 10 reps @2121 tempoRest 30 secondsCouch Stretch or Hip Flexor Stretch x 30 seconds/sideRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

200 Meter Run w/Medball or Sandbag200 Meter Run @moderate pace (no object)50 Meter Sprint50 Meter Recovery Walkx 8 sets