Monday 4.16.2018

"FITNESS"

A. Four sets of:Overhead Squat x 4-6 reps @3011Rest 45 secondsRussian Kettlebell Swings x 12-15 reps (work heavy here)Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 10 minutes of:Station 1 – 150-ft Farmer's CarryStation 2 – Sandbag or Medball Hold (at chest)Station 3 – Rest**If the partner holding the Sandbag/Medball has to put it down, the carrying partner must wait until they pick it back up to continue

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):High Hang Snatch + Hang SnatchBuild over the course of the six sets.B. Every 2 minutes, for 6 minutes (3 sets):4-Position Halting Snatch Deadlift x 2 reps(pause for a FULL TWO SECONDS at: 2″ off the floor, mid-patella, mid-thigh and high hang -- weights should be from 80-90% of your 1-RM Snatch)C. In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 10 minutes of:Station 1 – 150-ft Farmer's CarryStation 2 – Sandbag or Medball Hold (at chest)Station 3 – Rest**If the partner holding the Sandbag/Medball has to put it down, the carrying partner must wait until they pick it back up to continue

"COMPETITION"

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

"ENDURANCE"

(Courtesy of Chris Hinshaw of Aerobic Capacity)2 rounds: (warm-up set, main set) w/no rest b/t sets and 3 min of rest b/t roundsWarm-up Set:2 min at easy paceMain Set:2 min at moderate2 min at easy30 second rest----90 sec at fast pace2 min at easy pace30 second rest----60 sec at faster pace2 min at easy pace30 second rest---30 sec at fastest pace2 min easy30 second restWorkout details:Your focus in this workout is the easy apced intervals. Record your distance in your warm-up set. Your goal is to hit the same number in all 5 of your easy pace intervals WITHOUT looking at the monitor.Re-test your "warmup" pace at the beginning of the second round -- this will be your target for the intervals in round 2.