Monday 7.31.2017

"FITNESS"

A. Three sets of:Single Arm KB/DB Overhead Walking Lunge x 8-10 steps each armRest 45 secondsSupine Ring Rows x 8-12 reps @2111Rest 45 secondsPlank from Elbows x 40-60 seconds (add weight if this is easy)Rest 45 secondsB. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Wall Balls x 12-15 repsMinute 2 – Strict Pull-ups x 4-6 reps (add weight if these are easy)Minute 3 – Run Sprint x 100 MetersC. (Optional Accessory work) Three sets of:Barbell Curls x 8-10 repsRest 30 secondsBand Pull Aparts x 12-15 repsRest 30 seconds

"PERFORMANCE"

A. Four sets of:Overhead Squat x 3-4 reps @32X1 tempoRest 2 minutes between sets*Aim to perform all sets at 70-80% of your 2-RM Overhead Squat from 7.21.2017B. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Hang Snatch x 5 reps @60-70% of 1-RM*Minute 2 – Bar Muscle Ups x 3-5 reps (or Chest-to-Bar Pull-ups x 6-10 reps)Minute 3 – Double Unders x 40-50 reps*These reps should be smooth, and able to be completed without dropping the bar.C. (Optional Accessory work) Three sets of:Barbell Curls x 8-10 repsRest 30 secondsBand Pull Aparts x 12-15 repsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Run 500 Meters @fast paceRun 500 Meters @easy paceRun 400 Meters @fast paceRun 400 Meters @easy paceRun 300 Meters @fast paceRun 300 Meters @easy paceRun 200 Meters @fast paceRun 200 Meters @easy paceRun 100 Meters @fast paceRun 100 Meters @easy paceRest walk 5 minutesx 2 sets