Thursday 8.20.2015

"FITNESS" & "PERFORMANCE"

*Program Note: If you are following "Performance," and plan on training five days/week, today is your recommended rest day.  Friday (and the next four Fridays) will be high-volume Back Squatting, so keep that in mind as you plan out your week.A. Three sets of:Kettlebell Suitcase Deadlift x 8-10 reps each arm @21X1Rest 45 secondsKneeling Kettlebell Halos x 5 reps each directionRest 45 secondsBottom’s Up Kettlebell Carry x 75 feet/armRest 45 seconds*Use a heavier KB for the Deadlifts than for the other two movementsB. Four sets for max reps of:30 seconds of Kettlebell Swings30 seconds of Rest30 seconds of Burpees to 6"30 seconds of Rest30 seconds of Rowing (for Calories)30 seconds of RestC. Eight sets of:20 seconds of Hollow Rocks10 seconds of Rest

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Twenty sets of:Row 30 seconds @ 90%Rest 30 seconds*Rest 4-5 minutes between sets 10 & 11