Friday 9.9.2016

"FITNESS"

A. Three sets of:Snatch Grip Romanian Deadlift x 6-8 reps @3011Rest 60 secondsSupinated Grip Ring Rows x 8-10 repsRest 60 secondsWaiter's Walk x 75 feet each armRest 60 secondsB. Every minute, on the minute, for 15 minutes:Minute 1 - 10 Alternating Dumbbell SnatchesMinute 2 - 3 Broad Jumps (for max total distance)Minute 3 - 150/125 Meter Row**Goal here is faster each round; Look for your first sets to be 35-45 seconds, and your last sets to be 25-35 seconds.  Choose the distance that allows you to hit these timeframes 

"PERFORMANCE"

A. Take 10-12 minutes to build to a heavy-ish single Power SnatchB. Every minute, on the minute, for 15 minutes:Minute 1 - 5 Power Snatches @65-75% of Part A's heavy single Minute 2 - 3 Broad Jumps (for max total distance)Minute 3 - 150/125 Meter Row**Goal here is faster each round; Look for your first sets to take 35-45 seconds, and your last sets to take 25-35 seconds. Choose the distance that allows you to hit these timeframes 

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes for Max MetersRest 5 minutesRow 4 minutes for Max MetersRest 4 minutesRow 3 minutes for Max MetersRest 3 minutesRow 2 minutes for Max MetersRest 2 minutesRow 1 minute for Max Meters