Wednesday 1.10.2018

"FITNESS"

A. Three sets of:Single Leg Kettlebell Deadlift x 6-8 reps each leg @3011Rest 45 secondsReverse Snow Angels x 15-20 reps(slow and controlled)Rest 45 secondsSingle Arm DB/KB Waiter's Walk x 100ft each armRest 45 secondsB. Every 4 minutes, for 20 minutes (5 sets):5 Ball Slams5 Box Jumps250 Meter RowThese are high effort, sprint sets. Your goal should be to move as quickly as possible, maximizing rest time between efforts.Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Snatch Pull + Hang Power Snatch (from a 2-second pause below the knee) + Overhead SquatBuild over your sets, with the bulk of your work in the 70-75% range.B. Every 4 minutes, for 20 minutes (5 sets):3 Power Cleans (185/125 lb)5 Box Jumps (30/24")250 Meter RowThese are high effort, sprint sets. Your goal should be to move as quickly as possible, maximizing rest time between efforts.Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

"COMPETITION"

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

"ENDURANCE"

Row 800m @moderate pace (S/R between 28-32)Rest 80 secondsRow 200m @easy pace (S/R less than 26)Rest 20 secondsRow 600m @fast pace (S/R between 32-36)Rest 60 secondsRow 400m @moderate pace (S/R between 28-32)Rest 40 secondsRow 500m @fast pace (S/R between 32-36)Rest 5 minutesx 2 or 3 sets