Tuesday 1.5.2016

"FITNESS"

A. Four sets of:Strict Shoulder Press x 4-6 repsRest 45 secondsStrict Pull-ups x 3-5 reps (add weight if these are easy, or complete negative-only pull-ups @51A1 tempo)Rest 45 secondsAlternating Lateral Lunges x 10-12 repsRest 45 secondsB. Against a 90-second running clock, complete:10 Dumbbell Ground to Overhead10 Box Jump OversBurpees x Max RepsRest 90 seconds between sets, and complete a total of 5 sets for max reps.

"PERFORMANCE"

A. Five sets of:Strict Shoulder Press x 2-3 repsRest 90 secondsStrict Weighted Pull-ups x 2-3 reps @21X0Rest 90 secondsB. Against a 90-second running clock, complete:12 Deadlifts (155/105 lb)9 Hang Power Cleans6 Shoulder to OverheadBurpees x Max RepsRest 90 seconds between sets, and complete a total of 5 sets for max reps.*Choose a load that you can complete, for the most part, unbroken.

"COMPETITION"

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

"ENDURANCE"

Row 10 minutes @easy effort+Row 500 meters @90%Row 250 meters easyRow 250 meters @95-97%Rest 2 minutesx5+Row 10 minutes @easy effort