Monday 5.15.2017

*Today starts the second block of this 12-week cycle. Be strict on the tempo for the Back Squats today (no more pause in the bottom; get out of the hole as quickly as possible).

"FITNESS" & "PERFORMANCE"

A. Four sets of:Back Squat x 6-8 reps @30X1 tempoRest 2-3 minutes*Your working sets should be between 60-65% of your 1-RM Back SquatB. Three sets for max reps of:60 Seconds of Strict Pull-ups (scale to Band-Assisted Pull-ups or Ring Rows)60 Seconds of Strict Handstand Push-ups (or L-Seated DB Press)60 Second of Alternating Pistols w/ a 24/16 kg KB (or Walking Lunges w/KB in goblet hold)Rest 60 seconds*Record your reps completed at each station, and add them together for your total reps completed in the workout.  Note any adjustments made.C. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 – Single Arm DB Row x 6 reps each armMinute 2 – Hollow Hold x 30-40 seconds

"COMPETITION"

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

"ENDURANCE"

Run 2 minutes easyRun 1 minute moderateRun 30 seconds hardWalk 60 secondsx  5 sets