Friday 8.24.2018

"FITNESS"

A. Three sets of:Split-Stance Romanian Deadlift x 8 reps each leg @ 4011Rest 60 secondsSingle Arm Dumbbell Row x 10 reps each arm @ 3011Rest 60 secondsSide Plank x 30-45 seconds each sideRest 60 secondsB. Three sets for max reps/cals:60 Seconds of Hang Power Cleans (Dumbbells or a Barbell)60 Seconds of Burpees60 Seconds of Assault Bike (for Calories)Rest 60 seconds

"PERFORMANCE"

A. Clean Technique/Positional Work:Every two minutes, for 6 minutes (3 sets):2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM CleanFollowed by…Every two minutes, for 6 minutes (3 sets):1 Clean Lift-Off + Clean @ 70-80%Followed by…Every two minutes, for 6 minutes (3 sets):Clean x 1 rep @ 80-90%**Focus is on solid reps -- not the heaviest loads you can lift.B. Three sets for max reps/cals:60 Seconds of Hang Power Cleans (115/75 lb)60 Seconds of Bar-Facing Burpees60 Seconds of Assault Bike (for Calories)Rest 60 seconds

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.3min at easy/moderate pace,30sec at fastest pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes