Monday 1.29.2018

"FITNESS"

A. Four sets of:Turkish Get Ups x 2-3 reps each armRest 45 secondsSingle Arm Dumbbell Press x 8 reps each arm @2011Rest 45 secondsSingle Arm Farmer's Carry x 100ft each arm (heavy here)Rest 45 secondsB. Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters15 Burpee Box Jump or Step-OversThese should be high intensity, sprint sets.

"PERFORMANCE"

A. Every 90 seconds, for 9 minutes (6 sets):High Hang Snatch x 2 reps @ 50-70% of 1-RM SnatchRest 60 seconds, and then…Every 90 seconds, for 9 minutes (6 sets):Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch*Look to increase load on the barbell every set, allowing the lighter positioning work to help you build into heavier loadingB. Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters15 Burpee Box Jump-Overs (24″/20″)These should be high intensity, sprint sets.

"COMPETITION"

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

"ENDURANCE"

500m Row @90% (hard pace)+Rest 3 minutes+30 Second Hard Row30 Second Moderate30 Second Easyx 5 roundsRest 3 minutesx 2+Rest 3 minutes+500m Row (goal is to match your first effort)