Monday 6.19.2017

 

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @3011
Rest 60 seconds
Dumbbell Strict Press x 8-10 reps @2111
Rest 60 seconds
Double Under Practice x 60 seconds
Rest 60 seconds

B. Three rounds for time of:
Run 400 Meters
15 Dumbbell Ground to Overhead*

*Go heavy here; this should require breaking in to 2 or 3 sets to complete all 15 reps

C. (Optional Accessory Work) Three sets of:
Barbell Curls x 8-10 reps @2111
Rest as needed
Face-Up Chinese Plank x 40-60 seconds
Rest as needed

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Split Jerk

Build in load to today’s heavy single

B. For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

C. (Optional Accessory Work) Three sets of:
Barbell Curls x 8-10 reps @2111
Rest as needed
Face-Up Chinese Plank x 40-60 seconds
Rest as needed

“COMPETITION”

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

“ENDURANCE”

1 minute Row @70%
rest 30 seconds
1 minute Bike @75%
rest 30 seconds
1 minute Ski @80%
rest 90 seconds
x 5 rounds

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