Thursday 5.12.2016

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

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Deadlift x 6-8 reps (build each set if you get all 8 reps)Minute 2 – Double Under Practice x 40 secondsMinute 3 – Elbows to High Plank x 8-12 repsB. Three rounds for time of:200 Meter Run12 Alternating Dumbbell SnatchesC. Three sets of:Single-Arm Dumbbell Row x 8 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 45-60 secondsRest 60 seconds

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 60%*Set 2 – 65%*Set 3 – 70%*Set 4 – 75%*Set 5 – 80%*Set 6 – 85%*Sets 7-12 – 85+%B. Three rounds for time of:10 Dual Dumbbell or Kettlebell Hang Clean & Jerks (RX: 24/16kg each hand)50 Double-UndersC. Three sets of:Single-Arm Dumbbell Row x 8 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 45-60 secondsRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

For max distance:10 Minute Row10 Minute Run10 Minute Bike