Thursday 4.21.2016

*Reminder: Olympic Weightlifting with Coach Brayn is tonight @5:30pm!

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Strict Shoulder Press x 2-3 repsSuggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+*Don't know your 1-RM? No problem! Just build each set to today's toughest triple or double.B. In teams of two, complete 4 rounds (each) for time of:9 Push Presses (95/65)50 Meter Farmer's Carry (heavy, but unbroken)15/12 Calories Assault Bike*This workout is to be completed in a "follow the leader" fashion. P1 performs 9 Push Presses, then P2 performs 9 Push Presses. Once P2 finishes the Push Presses, P1 completes the Farmers Walk, then P2 completes the Farmers Walk, etc. They will continue in this fashion until each person completes 4 rounds.

“COMPETITION”

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

"ENDURANCE"

200 Meter Run @ 90%Rest Walk 50 metersx4Rest 2 minutesx4