Wednesday 5.10.2017

"FITNESS"

A. Three sets of:Deadlift x 5-7 reps*Rest 60 secondsHalf-Kneeling Single Arm DB Press x 6-8 reps/side @2011Rest 60 secondsSide Plank x 30-40 seconds/sideRest 60 seconds*Goal is to use approximately the same loads you lifted on your heavier sets of 5.1.2017, now for 2 extra reps.B. Five rounds for time of:9 Ball Slams (30/20 lb)12 Box Jumps or Step-Ups200 Meter Run

"PERFORMANCE"

A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM DeadliftB. Five rounds for time of:9 Deadlifts (225/155 lbs)12 Box Jumps (24″/20″)200 Meter RunC. (Optional Accessory) Three sets of:Side Planks (weighted) x 30 seconds/sideRest 30 seconds between sides

"COMPETITION"

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

"ENDURANCE"

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest800m easy200m moderate300m fast100m easy90 sec rest600m easy200m moderate300m fast100m easy90 sec rest400m easy200m moderate300m fast100m easy90 sec rest200m easy200m moderate300m fast100m easy