Wednesday 1.10.2018

 

“FITNESS”

A. Three sets of:
Single Leg Kettlebell Deadlift x 6-8 reps each leg @3011
Rest 45 seconds
Reverse Snow Angels x 15-20 reps
(slow and controlled)
Rest 45 seconds
Single Arm DB/KB Waiter’s Walk x 100ft each arm
Rest 45 seconds

B. Every 4 minutes, for 20 minutes (5 sets):
5 Ball Slams
5 Box Jumps
250 Meter Row

These are high effort, sprint sets. Your goal should be to move as quickly as possible, maximizing rest time between efforts.
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Snatch Pull + Hang Power Snatch (from a 2-second pause below the knee) + Overhead Squat

Build over your sets, with the bulk of your work in the 70-75% range.

B. Every 4 minutes, for 20 minutes (5 sets):
3 Power Cleans (185/125 lb)
5 Box Jumps (30/24″)
250 Meter Row

These are high effort, sprint sets. Your goal should be to move as quickly as possible, maximizing rest time between efforts.
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

“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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