Friday 9.14.2018

"FITNESS"

A. Four sets of:Deadlift x 6 reps @ 3111 (open hands at bottom of each rep)Rest 45 secondsTurkish Get Ups x 2 reps each sideRest 45 secondsDouble Under Practice x 40-60 secondsRest 45 secondsB. Three rounds for time of:7 Strict Pull-Ups14 Push-Ups21 Russian Kettlebell Swings

"PERFORMANCE"

A. Every 3 minutes, for 24 minutes (8 sets):Deadlift*Set 1 – 4 reps @ 70%*Set 2 – 3 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 1 reps @ 85*Set 5 – 1 rep @ 90%*Sets 6-8 – 1 rep @90+%Today is your day to establish a new 1-RM Deadlift. Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.B. Complete rounds of 15, 12 and 9 reps for time of:Deadlift (1.25 x bodyweight for males/bodyweight for females)Pull-UpsPush-Ups[*Thanks to Invictus for this conditioning workout!]

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+10 Minute Row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+10 Minute Ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups