Friday 9.8.2017

*Best wishes to Coach Jake this weekend, as he competes at the 2017 Granite Games in St. Cloud, Minnesota.  Follow the results by clicking here.

"FITNESS"

A. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Deadlift x 4-6 reps @ 30X1 (build over the 4 sets)Minute 2 – Alternating Goblet Reverse Lunges x 12-16 repsMinute 3 – Left Side Plank x 30 secondsMinute 4 – Double Under Practice x 40 secondsMinute 5 – Right Side Plank x 30 secondsB. For time:60/45 Cal Assault Bike (5 minute cap here)50 Kettlebell Swings400 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Segmented Clean Deadlift* + Hang Clean + Clean*Pause at 2″ off the floor (start pulling knees back). Pause at knee (knees way back). Pause at mid-thigh (knees start to come forward). Pause at pockets (weight back on heels).Build over the 10 sets, looking to improve on the loads used on Wednesday 8.30.2017B. For time:60/45 Cal Assault Bike (5 minute cap here; Men RX: 60 Cal, Ladies RX: 45 Cal)20 Hang Power Cleans (185/125 lb)100 Double Unders

"COMPETITION"

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

"ENDURANCE"

Row 1 minute @70%Row 1 minute @80%Row 1 minute @90%Rest walk 1 minutex 5 rounds