Wednesday 3.8.2017

"FITNESS"

A. Four sets of:Romanian Deadlift x 6 reps @3011Rest 60 secondsSingle arm DB Row x 8 reps each armRest 60 secondsSuitcase Carry + Waiter’s Carry x 200ft(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 100-feet)Rest 60 secondsB. Every 6 minutes, for 18 minutes (3 sets) for times of:10 Dumbbell Push Presses20 Box Jump Overs or Step-Overs400 Meter RunRecord your time for each set, and add them together for your total working time.

"PERFORMANCE"

A. For the following intervals, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.Every 90 seconds, for 9 minutes (6 sets):High Hang Snatch x 2 reps @ 50-70% of 1-RM SnatchRest 60 seconds, and then…Every 90 seconds, for 9 minutes (6 sets):Hang Snatch x 1 rep @ 70-90% of 1-RM SnatchB. Every 6 minutes, for 18 minutes (3 sets) for times of:10 Hang Power Snatches (115/75 lb)20 Box Jump Overs (24/20″)400 Meter RunRecord your time for each set, and add them together for your total working time.

"COMPETITION"

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

"ENDURANCE"

Three sets of:Row 1000 MetersRun 1000 MetersSki 1000 Meters or Assault Bike 50 CalsRest 4 minutes between sets