Monday 5.14.2018

 

“FITNESS”

A. Three sets of:
Single Arm Overhead Walking Lunge x 20 steps (switch arms at 10)
Rest 60 seconds
Supine Ring Rows x 8-10 reps @2111
Rest 60 seconds
Banded Good Mornings x 15-20 reps @3011
Rest 60 seconds

B. Complete 15, 12, and 9 rep rounds for time of:
Dumbbell Ground to Overhead
Box Jumps

C. Two sets of:
60 Second Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

“PERFORMANCE”

A. Six sets of:
Snatch x 1.1.1
(Rest 7-10 seconds between singles)
Rest 2 minutes between sets

Loads per set (by %): 60, 70, 75, 75-80, 80, 80-85

B. Complete 15, 12, and 9 rep rounds for time of:
Power Snatch (115/75 lb)
Box Jumps (30/24″)

C. Two sets of:
60 Second Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

“COMPETITION”

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

“ENDURANCE”

[via Chris Hinshaw (@aerobiccapacity)]:
2 sets: (4min at easy pace, 40sec at fast pace, 40sec at faster pace) w/ no rest b/t reps or sets.
+
Rest 3min
+
2 sets: (4min at easy pace, 20sec fast pace, 20sec faster pace, 20sec at fastest pace), w/ no rest b/t reps or sets.
+
Rest 3min
+
2 sets: (4min at easy pace, 10sec at fast pace, 10sec at faster pace, 10sec at fastest pace, 10sec sprint), w/ no rest b/t reps or sets. Done!!

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