Wednesday 7.12.2017

 

“FITNESS”

A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed four sets of each:
Minute 1 – Back Squat x 4-6 reps @ 3011
Minute 2 – Alternating Box Step-Ups with DBs/KBs x 12 reps
Minute 3 – Bat Wings x 5 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)
Minute 4 – Hollow Rock or Hold x 30-40 seconds
Minute 5 – Rest

B. For time:
30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees

*Compare your time to 4.10.2017

“PERFORMANCE”

A. Take 15-20 minutes to build to today’s 1-RM Back Squat.
Suggested Loading Pattern:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets

B. Complete rounds of 15, 12 and 9 reps for time of:
Hang Squat Cleans (135/95 lb.)
Burpees Over the Barbell

*Compare to 4.10.2017

“COMPETITION”

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

“ENDURANCE”

5 minute easy warm-up run
+
Run 200 meters @your best mile pace
Run 200 meters @easy recovery pace
x 10 rounds
+
5 minute easy cooldown run

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