Friday 5.19.2017

 

“FITNESS”

A. Four sets of:
Dumbbell Romanian Deadlift x 6-8 reps @3011
(Hold a DB in each hand)
Rest 45 seconds
Ring or Stationary Dips x 6-10 reps w/1-second hold at top
Rest 45 seconds
Heavy Front Rack Carry x 150ft (75 ft down and back)
Rest 45 seconds

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Barbell or Dumbbell Push Press
Kettlebell Swings

“PERFORMANCE”

A. Four sets of:
Power Clean x 3.3.3*
(Rest 10 seconds between triples)
Rest 2 minutes
Ring Dips @10X1 tempo (1-second hold at the top of each rep) x Max Reps
Rest 2 minutes

*Perform 3 Touch-N-Go Power Cleans (meaning the bar cannot rest on the floor), then rest 10 seconds, and repeat for 2 more “clusters.” Add weight after each set, but not within the set.

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Shoulder to Overhead (135/95 lb.)
Kettlebell Swings (32/24 kg)

“COMPETITION”

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

“ENDURANCE”

40 minute Assault Bike @70-75%

*Every 5 minutes, get off and complete a 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)

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