Tuesday 10.17.2017

"FITNESS"

A. Take 10 minutes to work on Power Clean techniqueB. For time:42 Kettlebell Swings (24/16kg)21 Hand-Release Push-ups*30 Kettlebell Swings15 Hand-Release Push-ups18 Kettlebell Swings9 Hand-Release Push-ups*These can be scaled up to Ring Push-ups, or Dips on Parallel BarsC. Every 2 minutes, for 12 minutes (3 sets of each):Station 1 – Dumbbell Z-Press x 8 reps @ 2111(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)Station 2 – Barbell Good Mornings x 8 reps @ 3011

"PERFORMANCE"

A. Take 10 minutes to drill Power Clean technique and rep cycling.B. Complete rounds of 15, 12 and 9 reps for time of:Power Cleans (185/135 lbs)Strict Handstand Push-UpsC. Every 2 minutes, for 12 minutes (3 sets of each):Station 1 – Dumbbell Z-Press x 8 reps @ 2111(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)Station 2 – Barbell Good Mornings x 8 reps @ 3011

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75-80%Rest 30 seconds1 Minute Row @80-85%Rest 30 seconds1 Minute Run @85-90%Rest 2 minutesx 5