Wednesday 5.2.2018

"FITNESS"

A. Three sets of:Single Arm Dumbbell Row x 8-10 reps each arm @2111Rest 45 secondsAlternating Lateral Lunge x 6-8 reps each side @2011Rest 45 secondsUneven Carry x 75ft each side (hold 1 KB/DB in a suitcase carry, and another, lighter, KB/DB in an overhead waiter's carry -- switch after 75ft)Rest 45 secondsHollow Hold/Rock x 30 secondsRest 45 secondsB. For time:24 Alternating Dumbbell Snatches12 Calorie Assault Bike18 Alternating Dumbbell Snatches9 Calorie Assault Bike12 Alternating Dumbbell Snatches6 Calorie Assault Bike

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Push Jerk*Set 1 – 3 reps @ 55-65% of 1-RM*Set 2 – 3 reps @ 65-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80-83%*Set 6 – 1 rep @ 84-87%*Set 7 – 1 rep @ 88-91%*Set 8 – 1 rep @ 91-94%*Set 9 – 1 rep @ 94+%*Set 10 – 1 rep @ 94+%B. For time:15 Deadlifts (225/155 lb)30 Wall Balls (20/14 lbs)12 Deadlifts24 Wall Balls9 Deadlifts18 Wall Balls

"COMPETITION"

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

"ENDURANCE"

Run 800 meters @85-90%Rest 3 minutesx 5