Monday 5.1.2017

***Reminders for this week***:**Our In-House Partner Competition is next Saturday, May 13th.  Check out the details, register your team, and get ready for a fun day of throwing it down with your fellow Rangers!*Starting next Monday, May 8th, we will be adding a 12pm Class with Coach TJ to our schedule on Mondays, Wednesdays, and Fridays.  We will be using the first few weeks to gauge interest, so be sure to reserve your spot via Zen Planner.

"FITNESS" & "PERFORMANCE"

A. Every two minutes, for 20 minutes (5 sets of each):Odd Intervals – Deadlift*Set 1 – 5 reps @ 70% of 1-RM*Set 2 – 5 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 3 reps @ 80%*Set 5 – 3 reps @ 80%Even Intervals – Bench Press x 3-5 reps @41X1 tempo*Take the time to warm-up both movements to your working weights prior to beginning the 20 minutes. Be strict on the tempo for the Bench Press, and add load each set if you get all 5 reps.*Fitness (or those that don't have a 1-RM Deadlift): Perform 5 reps each set, and look to build off last Friday (if you were here).B. Complete as many rounds and reps as possible in 8 minutes of:8 Toes to Bar16 Push-ups32 Double Unders (or 64 Singles)

"COMPETITION"

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

"ENDURANCE"

All at your 2k PR pace:Row 250mRest 90 secondsRow 500mRest 3 minutesRow 750mRest 4:30Row 1000mRest 6 minutesRow 750MRest 4:30Row 500mRest 3 minutesRow 250m