Tuesday 2.28.2017

"FITNESS"

A. Every 3 minutes, for 15 minutes (5 sets):Deadlift x 4-6 reps @2011Rest 20-30 seconds, then...Tempo Push-ups x 8-10 reps @1111Build in load on each set of the Deadlift, as long as you are getting all 6 reps with perfect posture and positioningB. Against a 60-second running clock, complete:80ft Run w/ Heavy Sandbag or MedballRow for Max Meters in Remaining TimeRest 2 minutes between sets, and complete a total of 5 sets.You can carry the Sandbag or Ball however you'd like (over the shoulder, hug at chest, etc.)

"PERFORMANCE"

A. Deadlift*Set 1 – 50% x 8 reps*Set 2 – 60% x 6 reps*Set 3 – 70% x 4 reps*Set 4 – 80% x 3 reps*Set 5 – 80% x 3 reps*Set 6 – 80% x 3 repsRest 3 minutes between sets.B. Against a 60-second running clock, complete:80ft Run w/ Heavy Sandbag or MedballRow for Max Meters in Remaining TimeRest 2 minutes between sets, and complete a total of 5 sets.You can carry the Sandbag or Ball however you'd like (over the shoulder, hug at chest, etc.)

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run