Tuesday 10.6.2015

*Our 4th Annual Columbus Day 5k is next Monday, October 12th, at the Blackstone Boulevard running path.  This year, we will be offering prizes for the top finishing male and female athletes.  Friend and family are welcome!

"FITNESS"

A. Three sets of:Dumbbell or Barbell Strict Press x 6-8 repsRest 60 secondsSide Plank x 30-45 seconds each sideRest 60 secondsSingle Leg Hip Bridge x 6-8 reps each leg @ 3011Rest 60 secondsB. Every 6 minutes, for 24 minutes (4 sets) of:Row 500/400 Meters20/15 Push-ups40 Double Unders

"PERFORMANCE"

A. Strict Overhead Press* Set 1 – 5 reps @ 50%* Set 2 – 5 reps @ 60%* Set 3 – 5 reps @ 70%* Set 4 – 3 reps @ 85-90%* Set 5 – 3 reps @ 85-90%* Set 6 – 3 reps @ 85-90%* Set 7 – 3 reps @ 85-90%* Set 8 – 10 reps @ 55-65%Rest 2 minutes between sets.Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.B. Every 6 minutes, for 24 minutes (4 sets) of:Row 500 Meters20/15 Push-ups40 Double Unders

"COMPETITION"

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:20 Cal Ski Erg750 Meter Row100 Meter Farmers Walk60 Second Plank from Elbows