Monday 4.15.2019

"FITNESS" & "PERFORMANCE"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 8 reps @ 60%*Set 3 – 8 reps @ 70%*Set 4 – 6 reps @ 75%*Set 5 – 6 reps @ 75%Rest 2-3 minutes between setsB. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 4-6 Strict Pull-ups (add weight here if possible)Minute 2 – 45 Double UndersMinute 3 – 120-ft Sandbag Carry*Please adjust reps or movements in order to make this session appropriately challenging for your current ability.

"COMPETITION"

Same as "Performance"

"ENDURANCE"

3 sets on the Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets