Thursday 1.11.2018

 

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 60-seconds
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds

B. Against a 4-minute running clock, climb as high as possible in the ladder of:
3 Dumbbell Thrusters (45/30 each hand)
3 Pull-ups (or Scale to Jumping Pull-ups)
6 Dumbbell Thrusters
6 Pull-ups
9 Dumbbell Thrusters
9 Pull-ups
…and so on.

Rest 4 minutes, and then repeat, starting again from the beginning.

“COMPETITION”

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

“ENDURANCE”

Row 800m @moderate pace (S/R between 28-32)
Rest 80 seconds
Row 200m @easy pace (S/R less than 26)
Rest 20 seconds
Row 600m @fast pace (S/R between 32-36)
Rest 60 seconds
Row 400m @moderate pace (S/R between 28-32)
Rest 40 seconds
Row 500m @fast pace (S/R between 32-36)
Rest 5 minutes
x 2 or 3 sets

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