Thursday 12.6.2018

 

“FITNESS”

A. Four sets of:
Deadlift x 4-6 reps @ 20X1
Rest 45 seconds
Single Arm Front Rack Carry x 75 feet each side
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds

B. Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of Ski Erg or Row (for calories)
Rest 30 seconds

“PERFORMANCE”

A. Deadlift:
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 2-3 minutes between sets

B. Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of Ski Erg or Row (for calories)
Rest 30 seconds

“COMPETITION”

Rest Day

“ENDURANCE”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

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