Wednesday 7.11.2018

"FITNESS"

A. Three sets of:Deadlift x 6-8 reps @20X1Rest 60 secondsHalf Turkish Get Ups x 4-5 reps each armRest 60 secondsSupine Ring Rows x 8-10 reps @2111Rest 60 secondsB. Every 4 minutes, for 16 minutes (4 sets):15/10 Calorie Assault Bike12 V-Ups12 Kettlebell Swings

"PERFORMANCE"

A. Five sets of:Power Clean x 1.1.1(rest 10 seconds between singles)Rest 2 minutes between setsFor your first 3-4 sets, pause for 1-2 seconds in the catch position (quarter squat) before standing up each rep.Build over the sets from 60-80% of your 1-RM Power Clean (based on feel for the day).B. Every 4 minutes, for 16 minutes (4 sets):15/10 Calorie Assault Bike12 Toes to Bar6 Power Cleans (165/115 lb)

"COMPETITION"

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

"ENDURANCE"

1 Minute Row1 Minute Bike1 Minute Ski Erg1 Minute Jump Rope1 Minute Run1 Minute Plank Hold1 Minute Restx 6 sets