Tuesday 12.15.2015

"FITNESS"

A. Four sets of:Good Mornings x 8 reps @ 3011Rest 45 secondsL-Seated Dumbbell Press x 8 reps @ 2011Rest 45 secondsSingle Arm Dumbbell Rows x 8 reps each arm @ 2111Rest 45 secondsB. Every 3 minutes, for 15 minutes (5 sets) for times of:6 Dumbbell Ground to Overhead6 Alternating Reverse Lunges200 Meter Run or Row Sprint

"PERFORMANCE"

A. Spend 5 minutes drilling Jerk technique and footworkThen...Take 12-15 minutes to build to today’s 1-RM Clean & JerkB. Every 3 minutes, for 15 minutes (5 sets) for times of:3 Hang Power Cleans1 Shoulder to Overhead2 Alternating Reverse Lunges1 Shoulder to Overhead200 Meter Run or Row SprintUse the heaviest load you can successfully complete without dropping the barbell.

"COMPETITION"

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

"ENDURANCE"

Every 4 minutes, for 40 minutes (10 sets):Row 300 MetersSki 300 MetersGoal is same time for every set