Wednesday 11.15.2017

"FITNESS"

A. Four sets of:Push Press x 6 repsRest 45 secondsRussian Step Ups x 8 reps each legRest 45 secondsSupine Leg Lowering x 10-15 reps @ 3011(lower back remains in contact with the floor)Rest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:10 Single Dumbbell Push Presses (5 each arm)10 Box Jump Overs (or Step-Overs)100 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Split Jerk*Set 1 – 3 reps @ 50-60%*Set 2 – 3 reps @ 60-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80%*Sets 6-10 – 1 rep @ 80+% of 1-RM(focus on perfect footwork and mechanics)B. Complete as many rounds and reps as possible in 8 minutes of:10 Shoulder to Overhead (135/95 lbs)50 Double Unders

"COMPETITION"

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

"ENDURANCE"

45 Second Row @5 seconds slower than 1k PR PaceRest 15 secondsx 10 minutesRest 5 minutesx 3 rounds