Tuesday 6.7.2016

"FITNESS"

A. Three sets of:Back Squat x 6-8 reps @3011Rest 60 secondsSingle Arm DB Bench Press x 8/arm @2011Rest 60 secondsSide Planks x 20-30 seconds/sideRest 60 secondsB. Every 4 minutes, for 16 minutes (4 sets):Row 300/250 Meters12 Push-ups12 Box Jumps

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 6 reps @ 80-85%Rest 2 minutes between sets.B. Every 4 minutes, for 16 minutes (4 sets):Row 300/250 Meters9 Ring Dips15 Box Jumps (24/20")

"COMPETITION"

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

"ENDURANCE"

4 sets:Row 400 Meters @90%Rest 60 secondsRow 200 Meters @95%Rest 60 secondsRow 400 Meters @100%Rest 4 minutes