Monday 12.11.2017

"FITNESS"

A. Four sets of:Back Squat x 6 reps @ 3011Rest 45 secondsAlternating Reverse Lunges with DBs/KBs x 12 repsRest 45 secondHollow Rock or Hold x 30-40 secondsRest 45 secondsBat Wings x 5 reps @ 1215Rest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:12 Dumbbell Power Cleans8 Push-ups 6 Strict Pull-ups

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%Immediately followed by…Every three minutes, for 6 minutes (2 sets):Back Squat x 4-5 reps @ 80-85%B. Complete rounds of 21, 15 and 9 reps for time of:Power Clean (135/95 lb)Chest-to-Bar Pull-Ups

"COMPETITION"

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

"ENDURANCE"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets