Wednesday 4.26.2017

*Please consider dropping our name for a nomination in the RI Monthly "Best of Rhode Island" Reader's Poll. It only takes a minute or two, and you can sign-in through your Facebook account. While you're there, nominate your other favorite local businesses that you'd like to see recognized!Click here to nominate us!**Today begins the second "week" of our first block in the new training cycle.  For more info, check out the blog post here.

"FITNESS"

A. Four sets of:Tempo Back Squat x 3-4 reps* @33X1Rest 45 secondsStrict Pull-ups x 4-6 reps @2110Rest 45 secondsSide Planks x 20-30 seconds/sideRest 45 seconds*Look to add 5-10% from last week across the board. If you are able to complete all 4 reps with good mechanics, continue adding weight each set.B. Complete as many rounds and reps as possible in 6 minutes of:12 Goblet Reverse Lunges9 Abmat Sit-ups6 Box JumpsC. (Optional Accessory) Three sets of:Single Arm DB or KB Row x 8 reps/side @30X1Rest 30 secondsCouch Stretch or Hip Flexor Stretch x 30 seconds/sideRest 30 seconds

"PERFORMANCE"

A. Five sets of:Tempo Back Squat x 2-3 reps @33X1Rest 60-90 secondsStrict Weighted Pull-ups x 2-3 reps @21X0Rest 60-90 seconds*Look to add 5-10% from last week across the board, on both movements (70-80% of your 1-RM Back Squat, if you weren't here). If you are able to complete all 3 reps with good mechanics, continue adding weight each set.B. Complete as many rounds and reps as possible in 6 minutes of:12 Front-Racked Reverse Lunges (95/65 lb)9 Toes to Bar6 Box Jumps (30/24")C. (Optional Accessory) Three sets of:Single Arm DB or KB Row x 8 reps/side @30X1Rest 30 secondsCouch Stretch or Hip Flexor Stretch x 30 seconds/sideRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

30 sec. easy run30 sec. moderate run30 sec. difficult run (but could maintain for 2 minutes)1 minute active walkx5 roundsrest 5 minutesx2