Wednesday 4.5.2017

*Reminder: All this week and next week, we will be including strength and work capacity testing into most days' training.  Be sure to track your efforts for future reference.

"FITNESS"

A. Three sets of:Front Squat x 6 reps @3111Rest 60 secondsSingle Arm Trap-3 Raise x 10-12 reps/side @2020Rest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:Run 200 Meters with Wall Ball15 Wall Balls15 Kettlebell Swings

"PERFORMANCE"

A. Front Squat* Set 1 – 50% of possible 1-RM x 5 reps* Set 2 – 75% of possible 1-RM x 3 reps* Set 3 – 85% of possible 1-RM x 1 rep* Set 4 – 90-95% of possible 1-RM x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weight;Rest 2-3 minutes between setsB. Complete as many rounds and reps as possible in 15 minutes of:Run 200 Meters with Wall Ball15 Wall Balls (20/14 lbs)15 Kettlebell Swings (32/24 kg)

"COMPETITION"

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

"ENDURANCE"

Two sets for times of:Run 1 MileRest 5 minutesRow 2,000 MetersRest 5 minutes