Friday 7.17.2020

**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is "NO" to all of the questions.  Let us know if you have any questions at all!

"FITNESS" & "HOME WORKOUT"

A. Three sets of:Dumbbell or Barbell Z-Press x 8 reps @ 2011Rest 45 secondsKettlebell Suitcase Deadlift x 8 reps each side @3011Rest 45 secondsBand Pull Aparts x 10-12 reps @21X1Rest 45 secondsB. For time:30 Single Arm Dumbbell Push Presses (15 each arm)15 Box Jump Overs or Step-Overs24 Single Arm Dumbbell Push Presses (12 each arm)12 Box Jump Overs or Step-Overs18 Single Arm Dumbbell Push Presses (9 each arm)9 Box Jump Overs or Step-Overs600 Meter Run

"PERFORMANCE"

A. Four sets of:Push Press x 5-6 reps @ 11X2Rest 2 minutesNote the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final two sets at a load that will challenge you to complete all 6 reps.B. For time:30 Single Arm Dumbbell Push Presses (50/35lb -- 15 each arm)15 Box Jump Overs (24/20")24 Single Arm Dumbbell Push Presses (12 each arm)12 Box Jump Overs18 Single Arm Dumbbell Push Presses (9 each arm)9 Box Jump Overs600 Meter Run

"AEROBIC DEVELOPMENT"

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest—800m easy200m moderate300m fast100m easy90 sec rest—600m easy200m moderate300m fast100m easy90 sec rest—400m easy200m moderate300m fast100m easy90 sec rest—200m easy200m moderate300m fast100m easy*Can also be performed on the Bike Erg, with 2x the distances.