Monday 5.9.2016

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011(stick to the tempo – 3 second descent)Station 2 – Supine Ring Row x 8-10 reps @ 2111(get as horizontal as possible)Station 3 – KB or DB Waiter’s Walk x 25m each armB. Three rounds for time of:8 Dumbbell Push Presses12 Russian Kettlebell Swings400 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Hang Snatch + SnatchBuild over the course of the 10 sets to something heavy for today. Goal is heavier loads than you used on 4.20.2015B. Three rounds for time of:10 Ground to Overhead (135/95 lb)400 Meter Run

"COMPETITION"

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

"ENDURANCE"

Run 200 Meters @90%Rest Walk 50 Metersx 10-12