Thursday 9.27.2018

"FITNESS"

A. Three sets of:Barbell Good Morning x 8 reps @ 3011Rest 30 secondsTempo Push-ups x 8-12 reps @ 1111Rest 30 secondsRussian Step Ups x 10 reps each legRest 30 secondsBottom's Up Kettlebell Carry x 75ft each armRest 30 secondsB. Every 2 minutes, for 16 minutes (8 sets):4 Ball Slams150 ft Shuttle Sprint (25 ft out and back, 50ft out and back)Note times to complete each set. These are intended to be high-intensity, short-duration sprint sets.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):(Power Clean + Push Jerk) x 2 repsRest 10 secondsTall Box Jump x 3-4 reps (jump up, step down -- work as tall as is safely possible))Build in load each set on the Clean & JerkB. Every 2 minutes, for 16 minutes (8 sets):4 Ball Slams150 ft Shuttle Sprint (25 ft out and back, 50ft out and back)Note times to complete each set. These are intended to be high-intensity, short-duration sprint sets.

"COMPETITION"

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

"ENDURANCE"

Run 800 Meters @50%Then…Twenty sets of:Run 100 meters @90%Rest 30 secondsThen…Run 800 Meters @50%