Monday 12.3.2018

"FITNESS"

A. Four sets of:Back Squat x 5 reps @30X1Rest 60 secondsSingle Arm Dumbbell Row x 8 reps each arm @20X1Rest 60 secondsAlternating Leg V-Ups x 12-16 reps (use both hands)Rest 60 secondsB. For time:Run 400 Meters40 Kettlebell Swings (24/16 kg)40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)40 Kettlebell SwingsRun 400 Meters

"PERFORMANCE"

A. Eight sets of:Back Squat*Set 1 – 3 reps @ 65-70% of 1-RM*Set 2 – 3 reps @ 70-75%*Set 3 – 3 reps @ 75-80%*Set 4 – 1 reps @ 80-85%*Set 5 – 1 rep @ 85-90%*Sets 6-8 – 1 rep @ 90-95%Rest 2 minutesYour goal for today is to build in load to something heavy, then perform 3 tough singles, ideally over 90% of your 1-RM Back Squat. Do not feel pressured to hit a PR -- simply take what is there for today.B. For time:Run 400 Meters40 Kettlebell Swings (24/16 kg)40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)40 Kettlebell SwingsRun 400 Meters

"COMPETITION"

Same as Performance.

"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