Tuesday 3.6.2018

"FITNESS"

A. Four sets of:Back Squat x 6 reps @3011Rest 45 secondsStrict Pull-ups x 5-7 reps @2111Rest 45 secondsSide Plank x 30 seconds/sideRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:3 Dumbbell Complexes*6 Dumbbell Reverse Lunges (each leg)12 Abmat Sit-ups*DB Complex = Push-up, Row Left, Row Right, Power Clean, Push Press

"PERFORMANCE"

A. Take 10 minutes to build to a heavy-ish Back Squat, and then…Every 3 minutes, for 9 minutes (3 sets) of:Back Squat x 2-3 reps @ 30X1B. Complete as many rounds and reps as possible in 10 minutes of:12 Deadlifts (135/95 lb)9 Hang Power Cleans (135/95 lb)6 Front Squats (135/95 lb)3/2 Bar Muscle Ups or 6/4 Strict Chest-to-Bar Pull-ups

"COMPETITION"

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

"ENDURANCE"

1 Minute Assault Bike @75%1 Minute Assault Bike @85%1 Minute Assault Bike Easyx 7-10 sets