Friday 10.21.2016

"FITNESS"

A. Four sets of:Front Squat x 6 reps @30X1Rest 45 secondsStrict Pull-ups x 4-6 reps (full 1-second pause at the bottom of each rep; these can be done as clusters of 1-2 reps, for a total of 6)Rest 45 secondsV-Ups x 8-10 reps Rest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Box Jumps10 Alternating Dumbbell Snatches10 Burpees

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM Front SquatSuggested 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 as many rounds and reps as possible in 10 minutes of:10 Power Cleans (155/105 lb)10 Burpees Over the Barbell10 Chest-to-Bar Pull-ups

"COMPETITION"

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

"ENDURANCE"

45 Second RowRest 45 secondsx12MUST go slightly farther each set.  If you cannot, rest an additional 2-3 minutes and pick up where you were.