Tuesday 10.10.2017

"FITNESS"

A. Three sets of:Strict Shoulder Press x 6-8 repsRest 45 secondsSingle Arm DB Row x 10-12 reps each armRest 45 secondsBanded Good Mornings x 12-15 repsRest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. Every minute, on the minute, for 16 minutes:Even minutes – 10 BurpeesOdd minutes – 7 Dumbbell Ground to Overhead(use the heaviest weight you believe you can successfully handle – note weight used)

"PERFORMANCE"

A. Six sets of:Push Press + Push Jerk + Split JerkRest 2-3 minutes between sets.Build in load based on feel for the day.B. Every minute, on the minute, for 16 minutes:Even minutes – 10 BurpeesOdd minutes – 3 Clean & Jerks (can be a Power Clean here)(use the heaviest weight you believe you can successfully handle – note weight used)

"COMPETITION"

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

"ENDURANCE"

60 Second Row @85-90% output60 Second Restx 10 sets