Friday 9.14.2018

 

“FITNESS”

A. Four sets of:
Deadlift x 6 reps @ 3111 (open hands at bottom of each rep)
Rest 45 seconds
Turkish Get Ups x 2 reps each side
Rest 45 seconds
Double Under Practice x 40-60 seconds
Rest 45 seconds

B. Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Russian Kettlebell Swings

“PERFORMANCE”

A. Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 1 rep @90+%

Today is your day to establish a new 1-RM Deadlift. Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B. Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

[*Thanks to Invictus for this conditioning workout!]

“COMPETITION”

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

“ENDURANCE”

10 Minute Bike @70%
*Every 2 minutes, get off and complete 10 GHD Hip Extensions
+
10 Minute Row @70%
*Every 2 minutes, get off and complete 10 GHD Sit-ups
+
10 Minute Ski @70%
*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups

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