Monday 7.10.2017

"FITNESS"

A. Three sets of:Romanian Deadlift x 6 reps @3111 (that's a 1-second pause below the knee before ascending)Rest 60 secondsSingle Arm KB or DB Waiter's Walk x 100ft each armRest 60 secondsAlternating DB Reverse Lunges x 6-8 reps each legRest 60 secondsB. Every minute, on the minute, for 16 minutes (8 sets):Even minutes – Row Sprint x 30 seconds (for max calories)Odd minutes – Dumbbell Ground to Overhead x 6 reps (go heavy here)

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch x 1 repBuild in load over the course of the 10 sets to today's 1-RM SnatchB. Every minute, on the minute, for 16 minutes (8 sets):Even minutes – Row Sprint x 30 seconds (for max calories)Odd minutes – Snatch x 3 reps @ ~80% of today’s 1-RM

"COMPETITION"

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

"ENDURANCE"

5 minute easy warm-up run+Run 200 meters @your best mile paceRun 200 meters @easy recovery pacex 10 rounds+5 minute easy cooldown run