Monday 4.9.2018

"FITNESS" & "PERFORMANCE"

A. Four sets of:Pause Back Squat x 4-5 reps* @32X1Rest 90 secondsStrict Pull-ups x 4-5 reps @21X0 (add weight to these if possible -- conversely, scale to assisted Pull-ups at the same tempo)Rest 90 seconds*STICK TO THE TEMPO!  These will not be particularly heavy, due to the challenging tempo here (maybe 60-65% of your 1-RM for most people), but you are building better mechanics, stability, and tendon strength by slowing these down, which will lead to better strength (and healthier joints) down the line.B. For max reps/cals:3 minutes of Rowing (for calories)3 minutes of Single Arm KB or DB Front-Racked Walking Lunges (switch arms every 8-10 steps)3 minutes of BurpeesC. (Optional) Three sets of:Single Arm DB or KB Row x 8 reps/side @30X1Rest 30 secondsHollow Hold/Rock x 30-40 secondsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

For time @steady effort:Ski 1000mRow 1500mBike 2000mRow 1500mSki 1000m