Monday 8.8.2016

"FITNESS"

A. Four sets of:Overhead Squat x 6 reps @31X1 (sub here is Front Squat, if necessary)Rest 45 secondsStrict Pull-Ups x 3-5 reps @ 3110(add weight if possible)Rest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. Every minute, on the minute, for 16 miinutes:Odd Minutes: 16 Overhead Walking Lunge Steps (45/25 lb plate --- for a bigger challenge, try holding two Dumbbells overhead)Even Minute: 8 Toes to Bar (or 12 Abmat Sit-ups) + 20 Double Unders**If you don't have Double Unders yet, work on them until the 45 second mark, then rest until the top of the next minute.

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM SnatchB. Every minute, on the minute, for 16 miinutes:Odd Minutes: 3 Hang Squat Snatches @70% of Part AEven Minute: 8 Toes to Bar + 20 Double Unders

"COMPETITION"

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

"ENDURANCE"

Five sets of:2 minute Air Bike @ 70% (easy pace)Rest 60 seconds90 second Air Bike  @ 80% (moderate)Rest 60 seconds1 minute Air Bike @ 90% (hard)Rest 60 seconds