Monday 5.7.2018

"FITNESS" & "PERFORMANCE"

A. Four sets of:Back Squat x 6 repsRest 2-3 minutesThese should all be tough, working sets, aiming for 70-75% (or more) of your 1-RM Back Squat. Your last 2 reps of each set should be challenging.During your rest period, spend some time working on Pull-ups, or mobilizations/activation for any problem areas.B. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:3 Front Squats (heavy — taken from the floor) or Goblet Squats6 Burpees9 Kettlebell Swings (32/24 kg)C. (Optional) Three sets of:Single Arm DB or KB Row x 8 reps/side @30X1Rest 30 secondsHollow Hold/Rock x 30-40 secondsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

[via Chris Hinshaw (@aerobiccapacity)]:3 sets: (2:00, 1:00, 1:40, 0:40, 1:20, 0:20) w/ 30sec rest b/t reps & 3min rest b/t sets.Workout Pacing. The speed in this workout needs to be & feel fast. Fast is defined as the max speed you “could” hold for a 20min max effort time trial. .Still unsure?!! Target a moderate pace in Set 1 and then increase your speed for set 2 and again in set 3. Athletes with this approach “should” exceed (beat) their previous set total distance (calories or watts) prior to reaching their final 20sec interval.