Tuesday 5.29.2018

"FITNESS"

A. Four sets of:Romanian Deadlift x 4-6 reps @31X1Rest 45 secondsSingle Arm Kettlebell Front Rack Carry x 75ft each arm (go as heavy as you can here, while maintaining good posture)Rest 45 secondsDouble Under Practice x 30-40 secondsRest 45 secondsB. Three sets for times of:300 Meter Row150-ft Heavy Sandbag or D-Ball Carry (at chest)15/10 Calorie Assault BikeRest 3 minutesEach set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

"PERFORMANCE"

A. Six sets of:2 Clean Lift-Offs + 2 Power CleansRest 2 minutesA Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a Power Clean, followed by another Power Clean (resetting between each).Perform all of your working sets between 65 and 80% of your 1-RM Clean.B. Three sets for times of:300 Meter Row150-ft Heavy Sandbag Carry (at chest)90 Double UndersRest 3 minutesEach set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

"COMPETITION"

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

"ENDURANCE"

30 sec. easy bike30 sec. moderate bike30 sec. difficult bike (but could maintain for 90 seconds)1:00 active walkx5 roundsrest 5 minutesx2