Thursday 4.14.2016

*Reminder: Olympic Weightlifting with Coach Brayn is tonight @5:30pm!

"FITNESS" & "PERFORMANCE"

A. Deadlift*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 repsRest 2-3 minutes between setsBuild in load every set.B. Every 3 minutes, for 15 minutes (5 sets):15 Kettlebell Swings (heavy)15 Calorie Assault Bike*These are high effort sprints! Record times for each set (and try to beat it each time)C. (Time permitting) Four sets of:20 Seconds Side Plank LeftRest 10 Seconds20 Seconds Side Plank RightRest 10 Seconds

“COMPETITION”

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

"ENDURANCE"

400 Meters @ moderate200 Meters  @ easy200 Meters @ hardRest 2 minutesx5*Run, Row, or Ski