Tuesday 8.30.2016

"FITNESS" & "PERFORMANCE"

A. Take 15 minutes and build to today’s 3-RM Deadlift (with PERFECT posture and mechanics)Suggested Loading Pattern:* Set 1 – 50% of possible 3-RM x 5 reps* Set 2 – 75% of possible 3-RM x 3 reps* Set 3 – 85% of possible 3-RM x 2 reps* Set 4 – 90-95% of possible 3-RM x 1 rep* Set 5 – Test 3-RM* Set 6 (optional) – Exceed Set 5 weight for 3-RMRest 2-3 minutes between lifts*Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.B. For time:Run 400 Meters30 Kettlebell Swings (32/24 kg)15 Box Jump Overs (24/20")Run 300 Meters20 Kettlebell Swings10 Box Jump-OversRun 200 meters10 Kettlebell Swings5 Box Jump-Overs

"COMPETITION"

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

"ENDURANCE"

200m Run @ 90%Walk 50m100m Run @ 95%Walk 200mx 10 sets