Tuesday 9.5.2017

"FITNESS"

A. Four sets of:Front Squat x 6 reps @2011Rest 60 secondsTurkish Get Ups x 2 reps each armRest 60 secondsB. Five rounds for time of:300 Meter Run6 Strict Pull-ups9 V-Ups

"PERFORMANCE"

A. Front Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 5 reps @ as heavy as possible*Rest 2 minutes between sets.*Shoot for 80+% here. Let the feel of the buildup sets determine what weight you choose.B. Five rounds for time of:300 Meter Run9 Toes to Bar6 Chest-to-Bar Pull-ups3 Bar Muscle-Ups

"COMPETITION"

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

"ENDURANCE"

400 Meter Run @85-90% effortRest 2 minutesx 8-10 rounds*goal is same pace for each set