Monday 8.22.2016

"FITNESS"

A. Four sets of:Seated Overhead Press with Dumbbells x 10-12 reps @ 2011Rest 45-60 secondsStrict Pull-Ups x 4-6 repsRest 45-60 secondsBent-Over Barbell Rows x 6-8 repsRest 45-60 secondsB. Against a 7-minute running clock, complete:1 Dumbbell Ground to Overhead1 Box Jump2 Dumbbell Ground to Overhead2 Box Jumps3 Dumbbell Ground to Overhead3 Box Jumps...and so on, increasing by one rep each roundC. Two or Three sets, not for time, of:Banded Pull-aparts x 15-20 repsV-Ups x 15-20 reps

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Push Press x 1 repBuild over the course of the 10 sets to today’s heavy.B. Against a 7-minute running clock, complete:1 Clean & Jerk* (155/105)1 Box Jump (30/24")2 Clean & Jerks2 Box Jumps3 Clean & Jerks3 Box Jumps...and so on, increasing by one rep each round*Power Clean & Push Jerk is OK hereC. Two or Three sets, not for time, of:Banded Pull-aparts x 15-20 repsV-Ups x 15-20 reps

"COMPETITION"

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

"ENDURANCE"