Wednesday 8.14.2019

“FITNESS”

A. Three sets of:Wall Sit x 30-45 secondsRest 15 secondsGoblet Squat x 15 reps @ 20X1Rest 60 secondsSingle-Arm Dumbbell Row x 8-10 reps each side @ 2111Rest 60 secondsB. Three rounds for time:400 Meter Run15 Thrusters (Barbell or Dumbbells)

"PERFORMANCE"

A. Front Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 4 reps @ as heavy as possible*Rest 2 minutes between sets.*Unsure what weight to use? Think of what you were able to do for your max reps @ 80% of 1-RM last week; if you were able to do more than 4 reps, try to go heavier today.B. For time:600 Meter Run50 Thrusters (95/65 lb)600 Meter Run

“ENDURANCE”

Run 800 Meters @slightly slower than 1-mile PR paceRest 4 minutesx 2Run 400 Meters @1-mile PR paceRest 2 minutesx 4Run 200 Meters @slightly faster than 1-mile PR paceRest 1 minutex 6