Friday 8.10.2018

 

“FITNESS”

A. Four sets of:
Overhead Squat x 6 reps @ 3011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Single Arm Farmer’s Carry x 75 feet each arm
Rest 45 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
6 Alternating Dumbbell Snatches
8 Push-ups
12 Air Squats

“PERFORMANCE”

A. Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

*Your goal should be to increase the loading on the barbell every set, using the earlier positional work to set you up for the heavier Snatches toward the end.

B. Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lb)
8 Chest-to-Bar Pull-ups (Advanced: scale up to 4 Bar Muscle-Ups)

“COMPETITION”

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

“ENDURANCE”

(via @aerobiccapacity)

3 sets:
200m at fast pace, 400m at easy pace,
.
150m at fast pace, 300m at easy pace,
.
100m at fast pace, 200m at easy pace,
.
50m at fast pace, 100m at easy pace,
.
Rest 3min
.
Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.

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