Wednesday 1.4.2017

"FITNESS"

A. Four sets of:Deadlift x 4-6 reps @ 20X1Rest 45 secondsTall(ish) Box Jumps x 6-8 reps(Use this time as practice, in both jumping and landing)Rest 45 secondsSide Planks x 30 seconds/sideRest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:12 Russian Kettlebell Swings100 Meter Run12 Alternating Reverse Lunges w/KB in Goblet Hold100 Meter Run

"PERFORMANCE"

A. Deadlift:*Set 1 – 5 reps @ 75-80%*Set 2 – 3 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 5 reps @ 80-85%*Set 5 – 3 reps @ 85-90%*Set 6 – 1 rep @ 90+%Rest 3 minutes between sets; Maintain proper posture and mechanics throughout all lifts.B. Completea as many rounds and reps as possible in 15 minutes of:12 Russian Kettlebell Swings (32/24 kg)100 Meter Run12 Alternating Reverse Lunges w/KB in Goblet Hold (32/24 kg)100 Meter Run

"COMPETITION"

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

"ENDURANCE"

Row 200 meters @80%Row 300 meters @90% (think best 2k pace here)Row 100 meters @ very easy effortx 8-10 rounds