Tuesday 4.4.2017

*Reminder: All this week and next week, we will be including strength and work capacity testing into most days' training.  Be sure to track your efforts for future reference.

"FITNESS"

A. Four sets of:Bench Press x 6-8 reps @20X1Rest 45 secondsStrict Pull-ups x 4-6 reps (add weight if these are easy)Rest 45 secondsDouble Under Practice x 40-60 secondsRest 45 secondsB. Three sets for time of:Row 500 Meters*Perform this in a group of three, resting the time it takes both partners to complete each of their rows. If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.

"PERFORMANCE"

A. Take 15 minutes to build to a 1-RM Bench Press, and a 1-RM Weighted Pull-up. Alternate between movements as you build over 5 or 6 sets of each.B. Three sets for time of:Row 500 Meters*Perform this in a group of three, resting the time it takes both partners to complete each of their rows. If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.

"COMPETITION"

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

"ENDURANCE"

Two sets for times of:Run 1 MileRest 5 minutesRow 2,000 MetersRest 5 minutes