Wednesday 5.9.2018

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Deadlift x 6-8 reps @ 20X1Station 2 – Alternating Goblet Reverse Lunges x 10 reps each leg @2010Station 3 – Jump Rope/Double Under Technique x 60 secondsB. Every 6 minutes, for 18 minutes (3 sets) for times of:30/20 Calories of Assault Bike20 Ball Slams(Post times for all three sets – e.g., 2:26/2:34/2:47)

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Clean*Set 1 – 3 reps @ 55-60% of 1-RM*Set 2 – 3 reps @ 60-65%*Set 3 – 2 reps @ 65-70%*Set 4 – 2 reps @ 70-75%*Set 5 – 1 rep @ 75-80%*Set 6 – 1 rep @ 80%*Sets 7-10 – 1 rep @ 80+%Goal for today is to get 4-5 solid singles at 80% of your 1-RM or above.B. Every 6 minutes, for 18 minutes (3 sets) for times of:30/20 Calories of Assault Bike9 Power Cleans (185/135 lbs)(Post times for all three sets – e.g., 2:26/2:34/2:47)

"COMPETITION"

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

"ENDURANCE"

[via Chris Hinshaw (@aerobiccapacity)]:3 sets: (2:00, 1:00, 1:40, 0:40, 1:20, 0:20) w/ 30sec rest b/t reps & 3min rest b/t sets.Workout Pacing. The speed in this workout needs to be & feel fast. Fast is defined as the max speed you “could” hold for a 20min max effort time trial. .Still unsure?!! Target a moderate pace in Set 1 and then increase your speed for set 2 and again in set 3. Athletes with this approach “should” exceed (beat) their previous set total distance (calories or watts) prior to reaching their final 20sec interval.