Wednesday 5.16.2018

 

“FITNESS” & “PERFORMANCE”

A. Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes

These should all be tough, working sets, looking to add 3-5% from what you worked with last week. Your last 2 reps of each set should be challenging.
During your rest period, spend some time working on mobilizations/activation for any problem areas.

B. Complete as many rounds and reps as possible in 10 minutes of:
60 Double Unders (or 200 Meter Run)
20 Alternating Reverse Lunges w/KB in Goblet Hold (32/24 kg)
10 Burpees

“COMPETITION”

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

“ENDURANCE”

[via Chris Hinshaw (@aerobiccapacity)]:
2 sets: (4min at easy pace, 40sec at fast pace, 40sec at faster pace) w/ no rest b/t reps or sets.
+
Rest 3min
+
2 sets: (4min at easy pace, 20sec fast pace, 20sec faster pace, 20sec at fastest pace), w/ no rest b/t reps or sets.
+
Rest 3min
+
2 sets: (4min at easy pace, 10sec at fast pace, 10sec at faster pace, 10sec at fastest pace, 10sec sprint), w/ no rest b/t reps or sets. Done!!

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