Thursday 9.13.2018

 

“FITNESS”

A. Three sets of:
Strict Shoulder Press x 6-8 reps @ 21X1
Rest 45 seconds
Single Arm DB Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Alternating Goblet Reverse Lunges x 12-16 reps @ 2011
Rest 45 seconds

B. Three rounds for time of:
10 Dumbbell Ground to Overhead
20 Abmat Sit-ups
400 Meter Run

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Push Press + Push Jerk + Split Jerk

Build in load to today’s heavy complex.

B. Three rounds for time of:
10 Clean & Jerks (115/75 lb)
15 Toes to Bar
400 Meter Run

“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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