Monday 4.3.2017

"FITNESS"

A. Three sets of:Landmine Press x 8 reps/sideRest 30 secondsV-Ups x 8-10 repsRest 30 secondsGoblet Squats x 6-8 reps @3111 tempoRest 30 secondsB. In 5 sets or less, build to a heavy 5-rep Romanian Deadlift @3011 tempo (10 minute cap here).C. Complete as many reps as possible in 5 minutes of:Dumbbell Man-Makers(push-up, row left, row right, power clean, push press)

"PERFORMANCE"

A. Take 5 minutes to practice Jerk Footwork and Jerk Technique, then…Take 15-20 minutes to build to today’s 1-RM Clean & JerkB. “Grace”For time:30 Clean & Jerks (135/95 lbs)*This is performed as a ground to overhead anyhow (though not a Snatch); it does not need to be a proper clean and jerk.*If 135/95 is out of reach, shoot for 65-70% of today’s 1-RM from Part A.

"COMPETITION"

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

"ENDURANCE"

Two sets for times of:Run 1 MileRest 5 minutesRow 2,000 MetersRest 5 minutes