Wednesday 3.14.2018

"FITNESS"

A. Five sets of:Strict Shoulder Press x 6 reps*Rest 60 secondsSingle Arm Farmer's Walk x 100ft each armRest 60 seconds*Goal is to increase from weights used last week (3.5.2018)B. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 6 Single Arm Dumbbell Push Presses (each arm)Minute 2 – 12/9 Calorie RowMinute 3 – 15 BurpeesPlease increase or decrease the prescribed reps to make this session challenging.

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Strict Shoulder Press x 1 repLoads per set (by %): 75, 80, 85, 90, 95Then rest two minutes, and when the running clock reaches 12:00…Every 3 minutes, for 6 minutes (2 sets) of:Strict Shoulder Press x 1 rep @ 101-105%*Goal is to build to establish a new 1-RM Strict Shoulder PressB. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 9 Strict Handstand Push-UpsMinute 2 – 12/9 Calorie RowMinute 3 – 15 BurpeesPlease increase or decrease the prescribed reps to make this session challenging.

"COMPETITION"

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

"ENDURANCE"

40 minutes @ steady effort:40 Calorie Row40 Calorie Bike40 Calorie Ski