Tuesday 4.3.2018

"FITNESS"

A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed four sets of each:Minute 1 – Back Squat x 4-6 reps @ 3011Minute 2 – Reverse Snow Angels x 10-12 reps (slow and controlled)Minute 3 – Walking Lunges w/KBs or DBs x 12-16 stepsMinute 4 – Side Plank x 20-30 seconds each sideMinute 5 – RestB. Complete as many rounds and reps as possible in 5 minutes of:10 Goblet Squats10 Burpees

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Back SquatSuggested Loading Pattern:* Set 1 – 50% of possible 1-RM x 5 reps* Set 2 – 75% of possible 1-RM x 3 reps* Set 3 – 85% of possible 1-RM x 1 rep* Set 4 – 90-95% of possible 1-RM x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weight;Rest 2-3 minutes between setsB. “Five minute capacity test”Complete as many rounds and reps as possible in 5 minutes of:5 Squat Cleans (135/95 lb)10 Burpees Over the BarbellCompare to 8.21.2017

"COMPETITION"

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

"ENDURANCE"

30 Second Bike or Run @easy30 Second Bike or Run @moderate30 Second Bike or Run @fast30 Second Rest Walkx 5 roundsRest 3 minutesx 2