Wednesday 4.18.2018

"FITNESS"

A. Three sets of:Pause Back Squat x 5 reps* @32X1 tempoRest 60 secondsSupinated-Grip Hang from Pull-up Bar x 30-45 secondsRest 60 secondsSingle Arm Trap-3 Raise x 8-10 reps/side @3010Rest 60 seconds*Goal is to increase loading on all sets from 4.9.2018B. Complete as many rounds and reps as possible in 6 minutes of:3 Dumbbell Front Squats3 Burpees6 Dumbbell Front Squats6 Burpees9 Dumbbell Front Squats9 Burpees...and so onC. (Optional) Three sets of:Single Arm DB or KB Row x 8 reps/side @30X1Rest 30 secondsHollow Hold/Rock x 30-40 secondsRest 30 seconds

"PERFORMANCE"

A. Five sets of:Pause Back Squat x 3 reps @32X1 tempoRest 2-3 minutes between sets*Goal is to increase loading on all sets from 4.9.2018B. Complete as many rounds and reps as possible in 6 minutes of:3 Hang Squat Cleans (115/75 lb)3 Burpees Over the Bar6 Hang Squat Cleans6 Burpees Over the Bar9 Hang Squat Cleans9 Burpees Over the Bar...and so onC. (Optional) Three sets of:Single Arm DB or KB Row x 8 reps/side @30X1Rest 30 secondsHollow Hold/Rock x 30-40 secondsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

(Courtesy of Chris Hinshaw of Aerobic Capacity)2 rounds: (warm-up set, main set) w/no rest b/t sets and 3 min of rest b/t roundsWarm-up Set:2 min at easy paceMain Set:2 min at moderate2 min at easy30 second rest----90 sec at fast pace2 min at easy pace30 second rest----60 sec at faster pace2 min at easy pace30 second rest---30 sec at fastest pace2 min easy30 second restWorkout details:Your focus in this workout is the easy apced intervals. Record your distance in your warm-up set. Your goal is to hit the same number in all 5 of your easy pace intervals WITHOUT looking at the monitor.Re-test your "warmup" pace at the beginning of the second round -- this will be your target for the intervals in round 2.