Thursday 4.27.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Barbell Strict Press x 3-5 reps @21X1 TempoRest 2-3 minutes between sets*Look to add 5-10% to all sets from last weekB. Three sets of:Single Leg Romanian Deadlift x 5 reps/leg @3011 (Hold 2 Dumbbells here, or use a barbell if you are able to keep good balance)Rest 45 secondsRing Dips or Bench Dips x 5-7 reps @20X2 (hold for 2 seconds in support on each rep)Rest 45 secondsBanded Face Pulls x 12-15 repsRest 45 secondsC. In teams of two, alternate sets to EACH complete the following ladder of Rowing (in Meters):100-200-300-400-300-200-100*Partner 1 will Row 100 Meters, then Partner 2 will Row 100 Meters; Partner 1 will then Row 200 Meters, then Partner 2 will Row 200 Meters, and so on, up the ladder (and back down).

"COMPETITION"

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

"ENDURANCE"

30 sec. easy run30 sec. moderate run30 sec. difficult run (but could maintain for 2 minutes)1 minute active walkx5 roundsrest 5 minutesx2