Thursday 9.13.2018

"FITNESS"

A. Three sets of:Strict Shoulder Press x 6-8 reps @ 21X1Rest 45 secondsSingle Arm DB Row x 8-10 reps each arm @ 2111Rest 45 secondsAlternating Goblet Reverse Lunges x 12-16 reps @ 2011Rest 45 secondsB. Three rounds for time of:10 Dumbbell Ground to Overhead20 Abmat Sit-ups400 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Push Press + Push Jerk + Split JerkBuild in load to today's heavy complex.B. Three rounds for time of:10 Clean & Jerks (115/75 lb)15 Toes to Bar400 Meter Run

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+10 Minute Row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+10 Minute Ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups