Wednesday 8.9.2017

"FITNESS"

Three sets of:Back Squat x 6-8 reps @3011Rest 60 secondsSingle Arm Dumbbell Press x 8-10 reps each armRest 60 secondsSide Planks x 30-40 seconds each sideRest 60 secondsB. Every minute, on the minute, for 10 minutes:Odd Minutes -- 4 Dumbbell Manmakers (Push-up, Row Left, Row Right, Power Clean, Push Press = 1 rep)Even Minutes -- Box Jump Overs x Max reps in 30 seconds*Score is total reps of Box Jump-Overs completed across all 5 sets.C. (Optional Accessory work) Three sets of:Barbell Curls x 8-10 repsRest 30 secondsBand Pull Aparts x 12-15 repsRest 30 seconds

"PERFORMANCE"

A. Five sets of:Overhead Squat x 2-3 reps @32X1 tempoRest 2 minutes between sets*Look to improve on loads used on Monday 7.31.2017B. Five rounds for time of:6 Power Snatches (135/95 lb)30 Double UndersTime cap: 10 minutesC. (Optional Accessory work) Three sets of:Barbell Curls x 8-10 repsRest 30 secondsBand Pull Aparts x 12-15 repsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

30 Second Bike Easy30 Second Bike Moderate30 Second Bike Hard30 Second Rest walk (or backward spin)x6 roundsRest 3 minutesx2