Monday 3.28.2016

"FITNESS"

A. Four sets of:Back Squat x 6-8 repsRest 45 secondsPull-ups x 6-8 repsRest 45 secondsElbows to High Plank x 10-12 repsRest 45 secondsB. Five rounds for time of:7 Hang Power Cleans (Barbell or Dumbbell)7 Box Jump-Overs7 Ring Dips or 10 Hand-Release Push-ups

"PERFORMANCE"

A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 45-55%*Set 2 – 5 reps @ 55-65%*Set 3 – 3 reps @ 65-75%*Set 4 – 2 reps @ 75-85%*Set 5 – 2 reps @ 80-90%Every three minutes, for 6 minutes (2 sets):Back Squat x 8-10 reps @ 73-78%**Goal is to increase by 3-5% from 3.16.2016B. Five rounds for time of:7 Hang Power Cleans (135/95 lb)7 Box Jump-Overs (24/20")7 Ring Dips or 10 Hand-Release Push-ups

“COMPETITION”

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

"ENDURANCE"

1 Minute Row1 Minute Jump Rope1 Minute Assault Bike1 Minute Ski Erg1 Minute Run1 Minute Forward-Leaning Rest1 Minute Restx5