Wednesday 4.11.2018

 

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @3011
Rest 60 seconds
Russian Step Ups x 8-10 reps/leg @2011
Rest 60 seconds
Bottom’s Up Kettlebell Carry x 75 ft each arm
Rest 60 seconds

B. Three rounds for time of:
24 Kettlebell Swings
24 Jumping Lunges

C. (Optional)
Three sets of:
Barbell Curls x 8-10 @30X1
Rest as needed
Face-Up Chinese Planks x 30-40 seconds
Rest as needed

“PERFORMANCE”

A. Five sets of:
Clean x 1.1.1
(rest 7-10 seconds between singles; these are FULL Cleans)
Rest 2 minutes between sets
Build in load, focusing on good set-up and technique on each rep.

B. Three rounds for time of:
10 Power Cleans (135/95 lb)
50 Double Unders

C. (Optional)
Three sets of:
Barbell Curls x 8-10 @30X1
Rest as needed
Face-Up Chinese Planks x 30-40 seconds
Rest as needed

“COMPETITION”

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

“ENDURANCE”

For time @steady effort:
Ski 1000m
Row 1500m
Bike 2000m
Row 1500m
Ski 1000m

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