Monday 6.4.2018

"FITNESS"

A. Three sets of:Back Squat x 6 reps @20X1Rest 45 secondsStrict Pull-ups x 5-7 reps or Negative Only Pull-ups x 3-5 reps @51A1 (A=Assist)Rest 45 secondsGoblet Reverse Lunges x 8 reps each legRest 45 secondsElbows to High Plank x 6-8 each sideRest 45 secondsB. Complete as many rounds and reps as possible in 6 minutes of:6 Dumbbell Thrusters9 V-Ups12 Kettlebell Swings

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 70-75% of 1-RM*Set 2 – 3 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 5 reps @ 75-80%*Set 5 – 3 reps @ 85-90%*Set 6 – 1 rep @ 90-95%Rest 2 minutes between sets.B. Complete as many rounds and reps as possible in 6 minutes of:3 Thrusters (135/95 lbs)6 Toes to Bar12 Kettlebell Swings (32/24 kg)

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:4 sets: (30sec at fast pace, 30sec at easy pace).Rest 2min.4 sets: (60sec at fast pace, 60sec at easy pace).Rest 3min..4 sets: (90sec at fast pace, 90sec at easy pace).Rest 4min.4 sets: (60sec at fast pace, 60sec at easy pace).Rest 3min.4 sets: (30sec at fast pace, 30sec at easy pace)**this can be completed on a Rower, Air Runner, Assault Bike, or Bike Erg