Friday 8.14.2015

*Reminder: There is no 6:30pm class this evening, due to our monthly staff meeting.  Our apologies for any inconvenience this may cause!

"FITNESS"

A. Four sets of:Overhead Squat x 6-8 repsRest 45 secondsRing Rows x 8-10 reps @2111Rest 45 secondsSuitcase Carry x 100 ft each armRest 45 secondsB. Against a 3 minute running clock, complete:400 Meter Run or RowWall Balls x Max repsRest 3 minutesRepeat for a total of three sets.

"PERFORMANCE"

A. Three sets of:Snatch Balance x 3 reps(Keep it light and quick; no more than 5-6 minutes here)Then..Every minute, on the minute, for 10 minutes:Hang Snatch x 2 reps @60-85%Build over the course of the ten sets from the low to the high end of the prescribed range.B. Against a 3 minute running clock, complete:400 Meter RunWall Balls x Max repsRest 3 minutesRepeat for a total of three sets.

"COMPETITION"

A. Every 90 seconds, for 9 minutes (6 sets):Jerk x 2 reps @ 75-90%Use jerk blocks if possible. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.B. Every 3 minutes, for 15 minutes (5 sets) for times:Row 300/250 Meters3 Power Snatches @ 70% of 1-RM Snatch6 Overhead SquatsFinish each set as quickly as possible and note times for each.C. Ten sets of:Back Squat*Set 1 – 5 reps @ 60% of 1-RM*Set 2 – 3 reps @ 75%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 3 reps @ 85%*Set 6 – 2 reps @ 90%*Set 7 – 7 reps @ 75%*Set 8 – 7 reps @ 75%*Set 9 – 7 reps @ 75%*Set 10 – 7 reps @ 75%Rest exactly 2 minutes between sets.(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)D. Complete as many rounds and reps as possible in 8 minutes of:4 Muscle-Ups8 Strict Handstand Push-Ups to 4″/2″ Deficit12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)

"ENDURANCE"

Six sets of:60 seconds of Rowing @90%Rest 60 seconds60 seconds of Assault Bike @90%Rest 60 seconds