Friday 8.19.2016

"FITNESS"

A. Four sets of:Deadlift x 4-6 reps @ 20X1 (work up to your heaviest set of 4-6 over the 4 sets)Rest 45 secondsSingle-Arm Dumbbell Press x 6-8 reps each armRest 45 secondsL-Sit or Tuck Sit on Parallettes x 20-30 secondsRest 45 secondsB. Against a 12-minute running clock:50 Calorie Bike, Row, or SkiThen...Complete as many rounds and reps as possible of:6 Strict Handstand Push-ups or L-Seated Dumbbell Presses9 Toes to Bar or Knee Tucks12 Dumbbell Reverse Lunges

"PERFORMANCE"

A. Deadlift:*Set 1 – 5 reps @ 75-80%*Set 2 – 3 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 5 reps @ 80-85%*Set 5 – 3 reps @ 85-90%*Set 6 – 1 rep @ 90+%Rest 2-3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.B. Against a 12-minute running clock:50 Calorie Bike, Row, or SkiThen...Complete as many rounds and reps as possible of:6 Strict Handstand Push-ups9 Toes to Bar12 Back-Racked Reverse Lunges (135/95 lb)

"COMPETITION"

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

"ENDURANCE"

Run 800 Meters @50%Then…Twenty sets of:Run 100 meters @90%Rest 30 secondsThen…Run 800 Meters @50%