Wednesday 6.21.2017

"FITNESS"

A. Three sets of:Back Squat x 4-6 reps @3011Rest 45 secondsChin-Over-Bar Hold x 15-30 secondsRest 45 secondsWalking Lunges w/DBs x 16 steps @1010Rest 45 secondsDB Plank Rows x 8-10 reps each sideRest 45 seconds*Aim to go up in weight from last week on both the Back Squats and the Lunges.B. Five sets for times of:15 Wall Balls8 Strict Pull-ups (use a band here if needed, or do them jumping from a height that forces you to actively pull on each rep)Rest 60 seconds between sets. Record time for each set, then add them together for your total working time.

"PERFORMANCE"

A. Take 10-12 minutes to build to 85-90% of your 1-RM Back Squat,and then…B. Every 2 minutes, for 8 minutes (4 sets):Back Squat x 2 reps @80-85% of your 1-RMB. Five sets for times of:15 Wall Balls (20/14 lb)15 Pull-upsRest 60 seconds between sets. Record time for each set, then add them together for your total working time.

"COMPETITION"

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

"ENDURANCE"

Every 10 minutes, for 40 minutes (4 sets):Run 600 MetersRow 750 Meters