Monday 9.11.2017

*Attention AM Classes: Our neighbors (Venture Windows) will have 3 large moving trucks in front of our building; please park either on the other side of the street, in front of German Motors, or in front of what used to be Dominoes. Sorry for the inconvenience!

"FITNESS"

A. Four sets of:Strict Shoulder Press x 4-6* reps @2111(goal is to improve on weights used on 8.31.2017)Rest 45 secondsStrict Supinated Grip Pull-ups x 6-8 reps @2111Rest 45 secondsPlank Hold x 40-60 secondsRest 45 secondsB. Three sets for max reps of:60 seconds of Dumbbell Ground to Overhead60 seconds of Box Jumps -- step down60 seconds of Rest

"PERFORMANCE"

A. Every minute, on the minute, for 10 minutes:Strict Shoulder Press x 1 repBuild over the course of the 10 sets to today’s heavy single.Immediately followed by…Every minute, on the minute, for 10 minutes:Push Press x 1 repBuild over the course of the 10 sets to today’s heavy single.B. Three sets for max reps of:60 seconds of Ground to Overhead (155/105 lbs)60 seconds of Box Jumps (24/20″) -- step down60 seconds of Rest

"COMPETITION"

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

"ENDURANCE"

Row 1 minute @70%Row 1 minute @80%Row 1 minute @90%Rest walk 1 minutex 5 rounds