Monday 7.23.2018

"FITNESS"

A. Three sets of:Single-Arm Overhead Walking Lunge x 20 steps (10 each arm)Rest 60 secondsLandmine Row x 6-8 reps each sideRest 60 secondsSupine Leg Lowering x 10-15 reps @ 3011(lower back remains in contact with the floor)Rest 60 secondsB. Four rounds for time of:15 Wall Balls12 Kettlebell Swings9 V-Ups

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):High Hang Snatch + Hang SnatchSuggested loads per set (by %): 50, 60, 65, 70, 70-75, 75, 75-80, 80Followed by...Every 2 minutes, for 6 minutes (3 sets):4-Position Halting Snatch Deadlift x 1 rep(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)Loading should increase from where you left off on the Hang Snatches, with a focus on perfect positions and postureB.  For time:36 Wall Balls (20/14 lb)12 Power Snatches (135/95 lb)27 Wall Balls9 Power Snatches18 Wall Balls6 Power Snatches

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets