Wednesday 8.30.2017

"FITNESS"

A. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Deadlift x 6-8 reps @ 30X1 (build over the 4 sets)Minute 2 – Bottom's Up Kettlebell Carry x 100ft Left ArmMinute 3 – Lateral Lunges x 6-8 reps each sideMinute 4 – Bottom's Up Kettlebell Carry x 100ft Right ArmMinute 5 – Elbows to High Plank x 30 seconds (switch directions halfway)B. Two sets for times of:Row 500 MetersRest 5 minutes*These are all-out sprints. Goal is to set a new PR 500 Meter time (then possibly beat that on the second go-round).

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Segmented Clean Deadlift* + Clean Pull + Power Clean + Clean*Pause at 2" off the floor (start pulling knees back). Pause at knee (knees way back). Pause at mid-thigh (knees start to come forward). Pause at pockets (weight back on heels).Build over the 10 sets, from 60-80% of last week's 1-RM Clean, with a focus on perfect positioning, especially in the first pull.B. Two sets for times of:Row 500 MetersRest 5 minutes*These are all-out sprints. Goal is to set a new PR 500 Meter time (then possibly beat that on the second go-round).

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike10 Minute Run10 Minute Rowall at 75-80% output