Wednesday 8.9.2017

 

“FITNESS”

Three sets of:
Back Squat x 6-8 reps @3011
Rest 60 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 60 seconds
Side Planks x 30-40 seconds each side
Rest 60 seconds

B. Every minute, on the minute, for 10 minutes:
Odd Minutes — 4 Dumbbell Manmakers (Push-up, Row Left, Row Right, Power Clean, Push Press = 1 rep)
Even Minutes — Box Jump Overs x Max reps in 30 seconds

*Score is total reps of Box Jump-Overs completed across all 5 sets.

C. (Optional Accessory work) Three sets of:
Barbell Curls x 8-10 reps
Rest 30 seconds
Band Pull Aparts x 12-15 reps
Rest 30 seconds

“PERFORMANCE”

A. Five sets of:
Overhead Squat x 2-3 reps @32X1 tempo
Rest 2 minutes between sets

*Look to improve on loads used on Monday 7.31.2017

B. Five rounds for time of:
6 Power Snatches (135/95 lb)
30 Double Unders

Time cap: 10 minutes

C. (Optional Accessory work) Three sets of:
Barbell Curls x 8-10 reps
Rest 30 seconds
Band Pull Aparts x 12-15 reps
Rest 30 seconds

“COMPETITION”

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

“ENDURANCE”

30 Second Bike Easy
30 Second Bike Moderate
30 Second Bike Hard
30 Second Rest walk (or backward spin)
x6 rounds
Rest 3 minutes
x2

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