Monday 9.24.2018

"FITNESS"

A. Three sets of:Strict Shoulder Press x 8 reps @ 2111Rest 60 secondsSupinated-Grip Strict Pull-ups x 6-8 reps @2110Rest 60 secondsPlank From Elbows x 40-60 secondsRest 60 secondsB. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Russian Kettlebell Swings x 12-15 repsMinute 2 – Ring or Stationary Dip x 6-12 repsMinute 3 – Supine Ring Rows x 8-10 reps @2111Minute 4 – Single Arm Dumbbell Push Press x 4-6 reps each arm

"PERFORMANCE"

A. Every minute, on the minute, for 8 minutes:Strict Shoulder Press x 1 repLoads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,Then rest two minutes before starting…Every 2 minutes, for 6 minutes (3 sets) of:Strict Shoulder Press x 1 rep(take this as your opportunity to build to a new 1-RM)B. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Hang Power Clean x 6 reps @60-70% of 1-RM Power CleanMinute 2 – Ring Dip x 6-12 reps @10X1 (hold for 1-second at the top of each rep)Minute 3 – Chest-to-Bar Pull-ups x 10-15 repsMinute 4 – Single Arm Dumbbell Push Press x 4-6 reps each arm

"COMPETITION"

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

"ENDURANCE"

Run 800 Meters @50%Then…Twenty sets of:Run 100 meters @90%Rest 30 secondsThen…Run 800 Meters @50%