Monday 4.23.2018

"FITNESS"

A. Every minute on the minute, for 16 minutes, (4 sets of each):Minute 1 – Push Press x 6 reps(add weight if you get all 6 reps)Minute 2 – Dumbbell Plank Rows x 12 reps (6 each arm)Minute 3 – Double Under Practice x 60 secondsMinute 4 – RestB. For time:7 Dumbbell Ground to Overhead400 Meter Run14 Dumbbell Ground to Overhead300 Meter Run21 Dumbbell Ground to Overhead200 Meter Run

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets):Push Jerk x 2 repsSuggested loading per set (by %): 60, 65, 70, 75, 75-80, 80, 80+, 80+B. For time:5 Ground to Overhead (205/135 lb)400 Meter Run10 Ground to Overhead (185/115 lb)300 Meter Run15 Ground to Overhead (135/95 lb)200 Meter RunAthletes may only use one barbell, and must switch out their own weights.If these weights are out of reach, scale to approximately 80, 70, and 60% of your 1-RM Clean & Jerk.

"COMPETITION"

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

"ENDURANCE"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets