Tuesday 5.8.2018

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 4-6 reps @ 20X1*Use your rest periods to mobilize your lower body and prepare for Part B.B. Against an 8-minute running clock, complete:Run 600 MetersThen, as many rounds and reps as possible of:10 Single Arm Dumbbell Push Presses (5 each arm — 50/35 lb.)10 Box Jump Overs (24/20“)C. Three sets of:Banded Face Pulls x 12-15 repsRest 30 secondsSide Planks x 30-40 seconds/sideRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

[via Chris Hinshaw (@aerobiccapacity)]:3 sets: (2:00, 1:00, 1:40, 0:40, 1:20, 0:20) w/ 30sec rest b/t reps & 3min rest b/t sets.Workout Pacing. The speed in this workout needs to be & feel fast. Fast is defined as the max speed you “could” hold for a 20min max effort time trial. .Still unsure?!! Target a moderate pace in Set 1 and then increase your speed for set 2 and again in set 3. Athletes with this approach “should” exceed (beat) their previous set total distance (calories or watts) prior to reaching their final 20sec interval.