Friday 10.30.2015

*Mark your calendars!  The fourth annual Full Range Holiday Party is Saturday, December 5th at 7:30pm.  All the details are on the event Facebook page.  We can't wait to see you all there!

"FITNESS"

A. Four sets of:Deadlift x 6-8 reps @ 2011Rest 60 secondsL-Seated Dumbbell Press x 8-10 reps @ 2011Rest 60 secondsDouble Under Practice x 45-60 secondsRest 60 secondsB. Three sets for times of:20/15 Calories Assault Bike100 Meter Farmer's Carry (heavy)Rest 3 minutes between sets

"PERFORMANCE"

A. Four sets of:Deadlift x 4-6 reps @20X1Rest 30 secondsHandstand Push-Ups x 12-15 reps (consecutive or accumulated)Rest 2 minutesIf you’re unable to get a minimum of 5-6 Handstand Push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at 10-12 tough repsB. Three sets for times of:100 Double Unders20 Hang Power Cleans (135/95)Rest 3 minutes between sets

"COMPETITION"

A. Every 2 minutes, for 10 minutes (5 sets):Snatch Push Press + Overhead SquatBuild in load over the five sets.B. Every 2 minutes, for 20 minutes (10 sets):Snatch*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 70%*Set 3 – 1 rep @ 75%*Set 4 – 1 rep @ 80%*Set 5 – 1 rep @ 85%*Set 6 – 1 rep @ 90%*Set 7 – 1 rep @ 90+%*Set 8 – 1 rep @ 90+%*Set 9 – 1 rep @ 90+%*Set 10 – 1 rep @ 90+%Build to today’s heavy single.C.Four sets of:Back Squat x 5.5.5.5(rest 30 seconds between clusters of 5 reps)Rest 3 minutes between sets*Good goal is to use 5-10 lbs more than you used last Friday.D. For time:Row 2000 Meters60 Chest-to-Bar Pull-Ups30 Hang Power Snatches (135/95 lbs)

"ENDURANCE"

Complete as many rounds and reps as possible in 30 minutes of:30 Calories Ski Erg30 Calories Rowing30 Calories Assault Bike