Monday 11.13.2017

"FITNESS"

A. Three sets of:Back Squat x 8-10 repsRest 60 secondsSupine Ring Rows x 8-10 reps @2111Rest 60 secondsPlank from Elbows x 40-60 secondsRest 60 secondsB. Against a 3-minute running clock, complete as many rounds and reps as possible of:3 Strict Pull-ups6 Push-ups9 Air SquatsRest 90 seconds between sets, and complete a total of 4 sets. Pick-up each set where you left off on the prior one.

"PERFORMANCE"

A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat*Set 2 – 5 reps @ 55-65%*Set 3 – 3 reps @ 65-75%*Set 4 – 2 reps @ 75-85%*Set 5 – 2 reps @ 80-90%Then…Every three minutes, for 6 minutes (2 sets):Back Squat x 10 reps @ 70-75%B. Against a 3-minute running clock, complete as many rounds and reps as possible of:3 Handstand Push-ups6 Alternating Pistols9 Pull-upsRest 90 seconds between sets, and complete a total of 4 sets. Pick-up each set where you left off on the prior one.

"COMPETITION"

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

"ENDURANCE"

45 Second Row @5 seconds slower than 1k PR PaceRest 15 secondsx 10 minutesRest 5 minutesx 3 rounds