Friday 9.7.2018

"FITNESS"

A. Three sets of:Overhead Squat x 6 reps @ 3111Rest 60 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 60 secondsPlank from Elbows x 40-60 secondsRest 60 secondsB. Every 3 minutes, for 15 minutes (5 sets):3 Dumbbell Ground to Overhead6 Box Jump Overs or Step-Overs9/6 Calorie Assault Bike Sprint*These are meant to be high intensity, sprint sets. Your goal should be to complete each set in 60 seconds or less.

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch x 1 repSuggested loading per set (by %): 50, 60, 65, 70, 75, 80, 80-85, 85, 85+, 85+*Build to something heavy for today, but don't worry if a PR isn't there -- you will have more chances to max out in the next couple of weeks!B. Every 3 minutes, for 15 minutes (5 sets):3 Power Snatches @70-75% of Part A's heaviest single -- must be unbroken6 Box Jump Overs (24/20")9/6 Calorie Assault Bike Sprint*These are meant to be high intensity, sprint sets. Your goal should be to complete each set in 60 seconds or less.

"COMPETITION"

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

"ENDURANCE"

Three sets of:1000 Meter Row1000 Meter Ski Erg800 Meter RunRest 4 minutes between sets