Friday 8.28.2015

*This Saturday (August 28th), the Providence Roller Derby will be hosting a match at the downtown rink in Kennedy Plaza.  Come out and support Full Rangers Alison and Kristyn of the Sakonnet River Roller Rats as they take on the Mob Squad!  Bout starts at 7pm!

"FITNESS"

A. Three sets of:Overhead Squat x 8-10 reps @3011Rest 45 secondsSupine Ring Rows x 10-12 reps @2111Rest 45 secondsDumbbell Russian Step Ups x 8-10 reps each legRest 45 secondsHollow Hold/Rock x 30-45 secondsRest 45 secondsB. Every 4 minutes, for 20 minutes (5 sets) for times of:Run 200 Meters20 Overhead Walking Lunge Steps (45/25 lb plate)Record time to complete each set

"PERFORMANCE"

A. Three sets of:Tall Snatch x 3 repsThen...Five sets ofSnatch x 1.1.1(rest 5-7 seconds between singles)Rest 2 minutes between sets, and build in load to today's heavy tripleB. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):Back Squat*Set 1 – 6 reps @ 60% of 1-RM*Set 2 – 4 reps @ 70%*Set 3 – 2 reps @ 80%*Set 4 – 6 reps @ 70%*Set 5 – 4 reps @ 80%*Set 6 – 2 reps @ 90%*Set 7 – 6 reps @ 80-83%*Set 8 – 4 reps @ 80-83%Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

"COMPETITION"

A. Every 2 minutes, for 12 minutes (6 sets):Front Squat + Jerk @ 85-95% of 1-RM Clean & JerkB. Back Squat*Set 1 – 5 reps @ 75%*Set 2 – 3 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 5 reps @ 80%*Set 5 – 3 reps @ 85%*Set 6 – 1 rep @ 90%*Set 7 – 5 reps @ 85%*Set 8 – 3 reps @ 90%*Set 9 – 1 rep @ 95%Rest as needed between sets.C. Every 4 minutes, for 20 minutes (5 sets), for times:15/10 Calories of Assault Air Bike3 Hang Squat Cleans (225/155 lbs)2 Shoulder to Overhead (225/155 lbs)D. Five sets of:Nose-to-Wall Handstand Push-Ups x 5 repsNose-to-Wall Handstand Hold x 30 secondsStrict Ring Pull-Ups x 10 repsTime is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.

"ENDURANCE"

Eight sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then...Eight sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then...Eight sets of:Assault Bike 30 seconds @90%Rest 30 seconds