Wednesday 7.11.2018

 

“FITNESS”

A. Three sets of:
Deadlift x 6-8 reps @20X1
Rest 60 seconds
Half Turkish Get Ups x 4-5 reps each arm
Rest 60 seconds
Supine Ring Rows x 8-10 reps @2111
Rest 60 seconds

B. Every 4 minutes, for 16 minutes (4 sets):
15/10 Calorie Assault Bike
12 V-Ups
12 Kettlebell Swings

“PERFORMANCE”

A. Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets

For your first 3-4 sets, pause for 1-2 seconds in the catch position (quarter squat) before standing up each rep.
Build over the sets from 60-80% of your 1-RM Power Clean (based on feel for the day).

B. Every 4 minutes, for 16 minutes (4 sets):
15/10 Calorie Assault Bike
12 Toes to Bar
6 Power Cleans (165/115 lb)

“COMPETITION”

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

“ENDURANCE”

1 Minute Row
1 Minute Bike
1 Minute Ski Erg
1 Minute Jump Rope
1 Minute Run
1 Minute Plank Hold
1 Minute Rest
x 6 sets

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