Monday 8.14.2017

"FITNESS"

A. Five sets of:Seated Barbell Strict Press x 3-4 repsRest 2-3 minutes between sets, and use this time to mobilize/prepare for Part B.*Goal is to increase weights from all sets on Thursday 8.3.2017B. Complete as many rounds and reps as possible in 15 minutes of:21 Russian Kettlebell Swings150 Meter Run12 Push Presses (Dumbbell or Barbell)150 Meter Run

"PERFORMANCE"

A. Five sets of:Seated Barbell Strict Press x 3-4 repsRest 2-3 minutes between sets, and use this time to mobilize/prepare for Part B.*Goal is to increase weights from all sets on Thursday 8.3.2017B. Complete as many rounds and reps as possible in 15 minutes of:12 Power Cleans (135/95 lb)150 Meter Run12 Shoulder to Overhead (135/95 lb)150 Meter Run

"COMPETITION"

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

"ENDURANCE"

Run 400 Meters @moderate (10-12 seconds slower than your best mile split)Rest 1 minutex 4Rest 4 minutesx 3