Tuesday 9.6.2016

*Schedule Reminder: Olympic Lifting is now offered twice each week, on Tuesdays & Thursdays @5:30pm.  Please sign up on Zen Planner, as this class is limited to 8 people/night. If you are looking to learn or refine the fundamentals of the Snatch, Clean, and/or Jerk, then this class is for you!

"FITNESS & PERFORMANCE"

A. Three sets, not for time of:Strict Chest-to-Bar Pull-ups x 4-6 reps @21X0 (add weight if these are easy, or scale to chin-over bar or assisted pull-ups)Pistols (or Pistol Progressions off of a box )x 6-8 reps each legPlank on Rings x 40-60 secondsB. Every 4 minutes, for 16 minutes (4 sets):250 Meter Row15 Dumbbell or Kettlebell Push Presses10 Pull-ups or Jumping Pull-upsRecord times to complete each set. Goal is same or similar times for each.Rest 2 minutes (until the running clock reaches 18:00), then...C. For time:Run 400 Meters

"COMPETITION"

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

"ENDURANCE"

10 Minute Ski @70%10 Minute Assault Bike @80%10 Minute Row @90%