Wednesday 12.27.2017

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 reps*Set 7 – 2 reps*Set 8 – 2 repsBuild in load every set…but make each set challenging.B. Four sets for times:20 Wall Balls20 Kettlebell SwingsRest 2 minutes

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%Then rest two minutes before starting...Every three minutes, for 6 minutes (2 sets):Back Squat x 1 rep @101-105%**Today is your chance to establish a new 1-RM Back Squat. Please refer to our rule at Full Range regarding depth: if you're not sure if you broke parallel, you DID NOT break parallel.B. Four sets for times of:20 Wall Ball Shots (20/14 lbs)10 Toes to Bar5 Power Cleans (155/105 lbs)Rest 2 minutes

"COMPETITION"

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

"ENDURANCE"

Row 300m @2k pace (or slightly faster)Row 200m easy recoveryx 4 roundsRest 3 minutesx 4 sets