Tuesday 7.5.2016

"FITNESS" & "PERFORMANCE"

A. Four sets of:Strict Shoulder Press x 4-6 repsRest 60-90 secondsKettlebell Suitcase Deadlift + Carry x 6 reps/side(after each Deadlift, carry the Kettlebell 10 feet before placing it down; repeat for a total of 6 reps with each arm)Rest 60-90 secondsB. Four sets for max reps of:30 seconds of Ring DipsRest 30 seconds30 seconds of Box Jumps (30/24")Rest 30 seconds30 seconds of Alternating Dumbbell Snatch or Kettlebell SwingsRest 90 seconds

"COMPETITION"

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

"ENDURANCE"

On the Concept 2 Rower:1000m, 500m, 250m (40sec rest b/t reps)Rest 3min800m, 400m, 200m (40sec rest b/t reps)Rest 3min600m, 300m, 150m (40sec rest b/t reps)Rest 3min400m, 200m, 100m (40sec rest b/t reps)Rest 3min200m, 100m, 50m (40sec rest b/t reps)*Your 500m pace from rep to rep MUST get faster and faster.  And your 500m pace from round to round MUST ALSO get faster and faster.  This means the 1000m pace is the slowest and the 50m pace is the fastest.  Reset your rower after every interval.  Use a second clock to maintain your rest.