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Thursday, September 1st

in Fitness, Workout of The Day

Workout of the Day

Fitness

A. Three sets of:

Front Squat x 6 reps @ 31X1

Rest 60 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Two sets for times of:

Row 500 Meters

40 Push-Ups

20 Toes to Bar

 

Rest 4-5 minutes between sets.

 

Performance

A. Front Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;

Rest 2-3 minutes between sets and work on mobility to prepare for Part B.

B. Two sets for times of:

Row 500 Meters

30 Ring Dips

20 Toes to Bar

Rest 4-5 minutes between sets