Friday 2.28.2020

*Reminder: We are meeting tonight @7pm at Lang's Bowl-A-Rama in Cranston.  Details in our Facebook Group! Hope to see you there!

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 – Half-Kneeling KB Press x 6-8 reps @ 21X1 (Left)Minute 2 – Half-Kneeling KB Press x 6-8 reps @ 21X1 (Right)Minute 3 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)Minute 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Right)B. Three sets of:Front Squat x 5 reps (or Goblet Squat x 8-10 reps, for those that are newer)Rest 2 minutesGoal is to make the last set very challenging, with good technique.C. Not for time:20 Turkish Get Ups (10 each arm)Choose a weight that will be challenging, but allow you to move smoothly through all your reps, switching sides as often as needed. Time cap = 10 minutes.

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Snatch x 1 repTake the first 5-7 sets to build to 75%, then only go up if you are feeling sharp in your technique and have good bar speed.B. Three sets of:Front Squat x 5 reps @70-75% of 1-RMRest 2 minutesLast set should be approaching a 5-RMC. Not for time:20 Turkish Get Ups (10 each arm)Choose a weight that will be challenging, but allow you to move smoothly through all your reps, switching arms as needed. Time cap = 10 minutes.

"AEROBIC DEVELOPMENT"

Every 2 minutes, for 30 minutes (5 sets of each):Station 1 = 600/500 Meter Bike ErgStation 2 = 300/250 Meter RowStation 3 = 250/200 Meter Ski