Thursday 4.20.2017

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 8 minutes:Front Squat x 3 reps @55-65%*Fitness: Find a moderately challenging load that you can complete with perfect positioning and good speed, and try to stay there for all of the sets*Performance: Speed is the focus here; get out of the hole as as quickly as possible with a vertical torso, and a strong front-rack position; don't go too heavy on the weight, that's not the purpose of today's work.B. Every minute, on the minute, for 10 minutes (5 sets of each):Odd Minutes: 3-5 Bar Muscle-Ups -OR- 3-5 Kipping Pull-ups w/ a 3-second Chin-Over-Bar hold at the top of each rep (keep feet together, toes pointed, out in front) -OR- 20-30 second Chin-Over-Bar Hold (same cues as before)Even Minutes: 20-30 Second Heavy Front Rack Hold (2 Kettlebells)C. Every minute, on the minute, for 10 minutes (5 sets of each):Odd Minutes: 30 Second Row for Max CaloriesEven Minutes: 12 Ball Slams (30/20 lb)*Score as Calories Rowed over all 5 sets

"COMPETITION"

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

"ENDURANCE"

Three sets of:Run 2400 Meters @ 85% of your 1600 meter PR paceRest 3 minutes