Tuesday 4.5.2016

"FITNESS"

A. Every two minutes, for 12 minutes (6 sets):Back Squat x 6 reps @30X1*All sets should be challenging; build as ableB. Five sets for total time of:9 Dumbbell Push Presses12 Dumbbell Box Step-Ups45 Double Unders or 9/6 Calories Assault BikeRest 30 seconds between sets

"PERFORMANCE"

A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 45-55%*Set 2 – 5 reps @ 55-65%*Set 3 – 3 reps @ 65-75%*Set 4 – 2 reps @ 75-85%*Set 5 – 2 reps @ 80-90%followed by…Every three minutes, for 6 minutes (2 sets):Back Squat x 8-10 reps @ 75-80%**Goal is to add 3-5% to the weight used for last week's setsB. Five sets for total time of:9 Dumbbell Push Presses (50/35#)*12 Dumbbell Box Step-Ups (20")*45 Double UndersRest 30 seconds between sets*Kettlebells are an option here as well (24/16 kg)

“COMPETITION”

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

"ENDURANCE"

Row 250 Meters @your best 1K paceRest 45 secondsx4Rest 3 minutesx4