Friday 4.29.2016

"FITNESS"

A. Three sets of:Turkish Get Up x 2 reps/armRest 45 secondsSingle Leg Deadlift x 8 reps/leg @3011 (use Dumbbells in each hand here)Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. Three rounds for time of:20 Dumbbell or Kettlebell Hang Clean & Jerks (10 each arm)20 Alternating Reverse Lunges w/ DB/KB held in front rack(Time cap: 10 minutes)C. Three sets of:Single Arm Farmer's Carry x 75 Meters each arm(alternate down and back with a partner; Partner 1 carries down with the left, Partner 2 carries back with their left; Partner 1 carries down with their right, Partner 2 carries back with their right, and so on)

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Split Jerk x 2 reps(Pause for 2 full seconds in the receiving position before recovering – notice and make adjustments to your footwork and weight distribution)Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+B. Three rounds for time of:20 Dumbbell or Kettlebell Hang Clean & Jerks (10 each arm)20 Alternating Reverse Lunges w/ DB/KB held in front rack(Time cap: 10 minutes)C. Three sets of:Single Arm Farmer's Carry x 75 Meters each arm(if possible, alternate down and back with a partner; Partner 1 carries down with the left, Partner 2 carries back with their left; Partner 1 carries down with their right, Partner 2 carries back with their right, and so on)

“COMPETITION”

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

"ENDURANCE"

40 Minutes on the Assault Bike @70%;Every 5 minutes, complete the following:15 Cal Row15 V-Ups