Tuesday 1.9.2018

 

“FITNESS”

A. Four sets of:
Dumbbell or Barbell Push Press x 5-7 reps
(look to increase loads from last week)
Rest 45 seconds
Single Arm Farmer’s Carry x 100ft each arm
Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
15 Push-ups
12 Toes to Bar or Hanging Knee Raises
9/6 Calorie Assault Bike

C. (Accessory Work) Three sets of:
Banded Face Pulls x 12-15 reps
Rest 45 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 45 seconds

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Push Press x 3 reps @90-95% of last week’s 5-RM @10X2 tempo

*Hold the bar for 2 seconds overhead at the top of each rep

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
30 Double Unders

C. (Accessory Work) Three sets of:
Banded Face Pulls x 12-15 reps
Rest 45 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 45 seconds

“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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