Friday 9.16.2016

"FITNESS"

A. Three sets of:Deadlift x 8-10 reps @2011Rest 45 secondsTempo Push-Ups x 8-12 reps @1111Rest 45 secondsRussian Kettlebell Swings x 15-20 repsRest 45 secondsSide Plank x 20-30 seconds each sideRest 45 secondsB. Against a 2-minute running clock, complete as many rounds and reps as possible of:10 Alternating Reverse Lunges with BB or DBs10 Push Press with BB or DBsRest 2 minutes between sets, and complete a total of 4 sets for max reps.

"PERFORMANCE"

A. Deadlift x 15 reps @ 2011Rest 15-20 secondsStrict Handstand Push-Ups x Max RepsRest 2 minutesDeadlift x 10 reps @ 2011Rest 15-20 secondsStrict Handstand Push-Ups x Max RepsRest 2 minutesDeadlift x 5 reps @ 2011Rest 15-20 secondsStrict Handstand Push-Ups x Max RepsIncrease the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.B. Against a 2-minute running clock, complete as many rounds and reps as possible of:10 Alternating Reverse Lunges (115/75 lbs)10 Push Press (115/75 lbs)Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

"COMPETITION"

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

"ENDURANCE"

30-45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run