Monday 6.19.2017

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @3011Rest 60 secondsDumbbell Strict Press x 8-10 reps @2111Rest 60 secondsDouble Under Practice x 60 secondsRest 60 secondsB. Three rounds for time of:Run 400 Meters15 Dumbbell Ground to Overhead**Go heavy here; this should require breaking in to 2 or 3 sets to complete all 15 repsC. (Optional Accessory Work) Three sets of:Barbell Curls x 8-10 reps @2111Rest as neededFace-Up Chinese Plank x 40-60 secondsRest as needed

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Power Clean + Split JerkBuild in load to today's heavy singleB. For time:Run 800 Meters30 Ground to Overhead (135/95 lbs)Run 800 MetersC. (Optional Accessory Work) Three sets of:Barbell Curls x 8-10 reps @2111Rest as neededFace-Up Chinese Plank x 40-60 secondsRest as needed

"COMPETITION"

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

"ENDURANCE"

1 minute Row @70%rest 30 seconds1 minute Bike @75%rest 30 seconds1 minute Ski @80%rest 90 secondsx 5 rounds