Monday 12.4.2017

 

“FITNESS”

A. Four sets of:
Snatch Grip Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Single Arm Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 45 seconds

B. For time:
40 Calorie Row
30 Shoulder to Overhead
20 Calorie Assault Bike

“PERFORMANCE”

A. Six sets of:
Snatch x 1.1.1
Rest 7-10 seconds between singles

Rest 2-3 minutes between sets, and build in load over the sets to today’s heavy

B. For time:
40 Calorie Row
30 Shoulder to Overhead (115/75 lb)
20 Calorie Assault Bike

“COMPETITION”

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

“ENDURANCE”

Every 3 minutes, for 30 minutes (10 sets):
12/9 Cal Bike
15/12 Cal Row

@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.

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