Wednesday 8.16.2017

"FITNESS"

A. Four sets of:Deadlift x 4-6 reps @ 20X1Rest 45 secondsDumbbell Bench Press x 6-8 reps @20X1Rest 45 secondsDouble Under Practice x 40-60 secondsRest 45 secondsB. Three sets for times of:Row 250 Meters15 Toes to Bar10 Burpee Box Jump Overs or Step-OversRest 3 minutes between setsNote times for each set, and add them for total working time (e.g., 2:28 + 2:32 + 2:30 = 7:30

"PERFORMANCE"

A. Deadlift:*Set 1 – 5 reps @ 75-80%*Set 2 – 3 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 5 reps @ 80-85%*Set 5 – 3 reps @ 85-90%*Set 6 – 1 rep @ 90+%*Rest 3 minutes between sets. Maintain perfect posture and positioning on all of your lifts (or else they don't count).B. Three sets for times of:Row 250 Meters15 Toes to Bar10 Burpee Box Jump Overs (24/20")Rest 3 minutes between setsNote times for each set, and add them for total working time (e.g., 2:28 + 2:32 + 2:30 = 7:30

"COMPETITION"

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

"ENDURANCE"

Run 400 Meters @moderate (10-12 seconds slower than your best mile split)Rest 1 minutex 4Rest 4 minutesx 3