Monday 4.24.2017

"FITNESS"

A. Every minute, on the minute, for 15 minutes (3 sets of each):Minute 1 – Romanian Deadlift x 6 reps @3111Minute 2 – Goblet Squats x 6-8 repsMinute 3 – Strict Toes to Bar or Knees to Elbows x 6-8 repsB. Three rounds for time of:20 Kettlebell Swings (24/16 kg)15 Push-ups45 Double Unders or 150 Meter RunC. (Accessory work) Three sets of:Dumbbell Hammer Curls x 10 reps @2121 tempoRest 30 secondsFace-Up Chinese Planks x 40-60 secondsRest 30 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Halting Clean Deadlift + Clean Pull + Power Clean + CleanKeep all working sets between 60-80% of your 1-RM CleanB. Three rounds for time of:10 Power Cleans (155/105 lbs.)15 Chest-to-Bar Pull-ups45 Double UndersC. (Accessory work) Three sets of:Dumbbell Hammer Curls x 10 reps @2121 tempoRest 30 secondsFace-Up Chinese Planks x 40-60 secondsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Running or Rowing work(200m easy, 200m moderate, 200m hard, 100m sprint, 300m walk) x 3 roundsrest 5 minutesx2 sets