Friday 9.25.2014

*There are still a few spots left for the Full Range Fall Classic team competition.  If you need help finding a team, let us know!

"FITNESS"

A. Four sets of:Dumbbell or Barbell Strict Press x 4-6 reps @21X1Rest 45 secondsHollow Hold/Rocks x 30-40 secondsRest 45 secondsDouble Under Practice x 45-60 secondsRest 45 secondsB. Every 90 seconds, for 15 minutes (10 sets) for times:5 Shoulder to Overhead100 Meter Run Sprint**Can be subbed with a Row or (gasp) Assault Bike Sprint*Choose a weight for the Shoulder to Overhead that is tough, but able to be completed unbrokenC. Cool down & shoulder mobility/stability work of your choice

"PERFORMANCE"

A. Take 15-20 minutes to build to a 1-RM Strict Shoulder PressB. Every 90 seconds, for 15 minutes (10 sets) for times:5 Shoulder to Overhead100 Meter Run Sprint**Can be subbed with a Row or (gasp) Assault Bike Sprint*Choose a weight for the Shoulder to Overhead that is tough, but able to be completed unbrokenC. Cool down & shoulder mobility/stability work of your choice

"COMPETITION"

"ENDURANCE"

Fifteen sets of:Run 200 Meters @85%Rest 45 seconds*Rest 3 minutes between sets 7 & 8