Wednesday 6.14.2017

 

 “FITNESS”

A. Four sets of:
Turkish Get Up x 2 reps/arm
Rest 45 seconds
Strict Pull-ups x 6-8 reps @2110
Rest 45 seconds
Banded Good Mornings x 10-15 reps @3011
Rest 45 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
4 DB Renegade Rows (Push-up, Row Left, Row Right = 1 rep)
6 DB Power Cleans
8 Box Step Ups w/ DBs (4 each leg)

Rest 2 minutes, and repeat for a total of two sets (8 minutes of total work). Pick up where you left off on the first set.

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 65-70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 70-75% with a 2-3 second pause in receiving position after the full snatch

and then…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

Loading per set:
*Set 1 – 75-80%
*Set 2 – 80-85%
*Set 3 – 85-90%
*Sets 4-6 – 90+%

B. Complete as many rounds and reps as possible in 4 minutes of:
2 Bar Muscle Ups (or 4 Strict Chest-to-Bar Pull-ups)
4 Pistols
6 Hang Power Cleans (115/75)

Rest 2 minutes, and repeat for a total of two sets (8 minutes of total work). Pick up where you left off on the first set.

“COMPETITION”

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

“ENDURANCE”

1 minute Row @70%
rest 30 seconds
1 minute Bike @75%
rest 30 seconds
1 minute Ski @80%
rest 90 seconds
x 5 rounds

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