Monday 4.17.2017

"FITNESS"

A. Four sets of:Tempo Back Squat x 3-4 reps @33X1Rest 90 secondsStrict Pull-ups x 4-6 reps @2110 (add weight if these are easy)Rest 90 secondsB. For max reps/cals:3 minutes of Rowing (for calories)3 minutes of Dual KB or DB Front-Racked Walking Lunges3 minutes of BurpeesC. (Accessory Work) Three sets of:Single Arm DB or KB Row x 8 reps/side @30X1Rest 30 secondsHip Flexor Stretch x 30 seconds/sideRest 30 seconds

"PERFORMANCE"

A. Four sets of:Tempo Back Squat x 3 reps* @33X1Rest 90 secondsWeighted Pull-ups x 3-4 reps @21X0Rest 90 seconds*Perform all of your working sets at 65-75% of your most recent 1-RM Back SquatB. For max reps/cals:3 minutes of Rowing3 minutes of Dual KB Front-Racked Walking Lunges (24/16 kg/hand)3 minutes of BurpeesC. (Accessory) Three sets of:Single Arm DB or KB Row x 8 reps/side @30X1Rest 30 secondsCouch Stretch or Hip Flexor Stretch x 30 seconds/sideRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Three sets of:Run 2400 Meters @ 85% of your 1600 meter PR paceRest 3 minutes