Monday 11.30.2015

"FITNESS"

A. Three sets of:Deadlift x 8-10 reps @ 2011Rest 45 secondsPush-Ups x 10-15 reps @ 21X1Rest 45 secondsRing Rows x 8-10 reps @ 1010Rest 45 secondsSide Plank x 45 seconds each sideRest 45 secondsB. Against a 2-minute running clock, complete as many rounds and reps as possible of:10 Alternating Reverse Lunges with BB or DBs10 Push Press with BB or DBsRest 2 minutes between sets, and complete a total of 4 sets for max reps.

"PERFORMANCE"

A. Deadlift x 15 reps @ 2011Rest 15-20 secondsRing Dips x Max RepsRest 2 minutesDeadlift x 10 reps @ 2011Rest 15-20 secondsRing Dips x Max RepsRest 2 minutesDeadlift x 5 reps @ 2011Rest 15-20 secondsRing Dips x Max RepsIncrease the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set. If you are unable to complete at least 5-6 Ring Dips in a set, substitute a stationary dip or DB Bench Press with something that is challenging for 8-12 reps.B. Against a 2-minute running clock, complete as many rounds and reps as possible of:10 Alternating Reverse Lunges (115/75 lbs)10 Push Press (115/75 lbs)Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

"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