Tuesday 4.11.2017

*Today's workout is comprised of two sections: A gymnastics/upper body strength test (Part A), and a running-based aerobic test (Part B).  If you struggle with running, today is a perfect day to test yourself, and see if you can't make measurable improvement over the next 5-6 months of better weather.Or, you can just skip today.You decide.

"FITNESS"

A. Take 10 minutes to establish...Nose-to-Wall Handstand Hold x Max Unbroken HoldStrict Pull-ups x Max Unbroken Reps*If you need to use a band for this portion of the test, try to use something that allows for at least 3 reps (though not more than 8), and record what set-up you used.Seated Dumbbell Strict Press; build to a 6-RM (no more than a 2-second pause at the shoulders)B. For time(s):Run 800 MetersRest 4 minutesRun 400 MetersRest 3 minutesRun 200 MetersRest 2 minutesRun 100 Meters*Perform a 200-400 meter easy jog before and after completing Part B.*Record times for each segment (800, 400, etc)

"PERFORMANCE"

A. Take 10 minutes to establish...Strict Handstand Push-ups x Max Unbroken Reps*Strict Pull-ups x Max Unbroken RepsKipping Handstand Push-ups x Max Unbroken Reps*If you cannot perform one Strict HSPU, complete the Seated DB Strict Press 6-RM, AFTER you test the Kipping HSPUsB. For time(s):Run 800 MetersRest 4 minutesRun 400 MetersRest 3 minutesRun 200 MetersRest 2 minutesRun 100 Meters*Perform a 200-400 meter easy jog before and after completing Part B.*Record times for each segment (800, 400, etc)

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes for Max MetersRest 5 minutesRow 4 minutes for Max MetersRest 4 minutesRow 3 minutes for Max MetersRest 3 minutesRow 2 minutes for Max MetersRest 2 minutesRow 1 minute for Max Meters