Tuesday 6.6.2017

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets of):Front Squat x 3-4 reps*Performance: Goal is to use the same weights you used on 5.18.2017....but for one extra rep each set*Fitness: Build each set, but aim to make every set challenging.B. Every 2 minutes, for 10 minutes (5 sets of):6-10 Chest-to-Bar Pull-ups*30-50 Double Unders*If you can kip, but can't get your chest to all the way to the bar, work on kipping as high as possible on each rep.*If you are using assistance on these, try to pin your chest to the bar for 1-second at the top of each rep.C. Every 2 minutes, for 10 minutes (5 sets):Row 150/125 MetersThese are high effort, sprint sets. Try to go as fast as possible, while maintaing good mechanics on the Rower. Men do 150m, Women do 125m.

"COMPETITION"

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

"ENDURANCE"

Row 500 Meters @your best 2K paceRest 90 secondsx4Rest 4 minutesx2