Monday 10.16.2017

*Layout for our next Program Cycle:Day 1: Leg Strength (Back Squat) + Upper Pulling StrengthDay 2: Hinging (Power Clean) + Vertical Pressing StrengthDay 3: Gymnastics Skill/Volume + Mixed Modal AerobicDay 4: Leg Strength (Front Squat/Clean) + Sprint WorkDay 5: Hinging (Deadlift) + Horizontal PressingDay 6: Mixed Aerobic WorkDay 7: OH Work (Snatch/Jerk) + single leg + Upper Body AccessoryDay 8: Gymnastics Skill/Volume*This is a general structure, and will rotate movements within after 4 weeks, building from meso-cycle to meso-cycle; the movements in parenthesis represent the Performance movements, while Fitness will be more varied within the same structure).

"FITNESS" & "PERFORMANCE"

A. Four sets of:Back Squat x 5 reps @31X1 tempo*Rest 2 minutesStrict Weighted Pull-ups x 3-5 reps @21X0Rest 2 minutes*Start at approximately 65% of your 1-RM Back Squat (if you know it), and build over the four sets to today's heaviest set of 5 reps at the prescribed tempo (3-seconds down, 1-second pause in the bottom)B. Five sets for total time:12 Toes to Bar (or Knees to Chest)*10 Front-Racked Reverse Lunges @115/758 Burpee over the Bar (lateral hop)Rest 30 seconds between sets*Advanced can scale these up to Straight-Leg Kipping TTBC. (Accessory) Three sets of:Sandbag Bear Hug Hold x 40-60 secondsRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75-80%Rest 30 seconds1 Minute Row @80-85%Rest 30 seconds1 Minute Run @85-90%Rest 2 minutesx 5