Monday 11.20.2017

*Thanksgiving Week Schedule:Tuesday - No OLYWednesday - No 6:30pm ClassThursday - Open Gym 8am-10amFriday - 9am, 12pm, 4:30pm Classes OnlySaturday - 9:30am Class Only

"FITNESS"

A. Four sets of:L-Seated Dumbbell Press x 8 reps @ 2111Rest 45 secondsSupinated Grip Barbell Bent Over Row x 8 reps @ 2111Rest 45 secondsUneven Carry x 200ft(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 100-feet)Rest 45 secondsB. Complete as many rounds and reps as possible in 9 minutes of:12 Alternating Dumbbell Snatches12 Push-ups12 V-Ups

"PERFORMANCE"

A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.Every 90 seconds, for 6 minutes (4 sets):High Hang Snatch x 2 reps @ 50-65 of 1-RM SnatchRest 60 seconds, and then…Every 90 seconds, for 6 minutes (4 sets):Hang Snatch x 1 rep @ 65-80% of 1-RM SnatchRest 60 seconds, and then…Every 90 seconds, for 6 minutes (4 sets):Snatch x 1 rep @ 80+% of 1-RM SnatchB. Complete as many rounds and reps as possible in 9 minutes of:6 Power Snatches (115/75 lb)9 Strict Handstand Push-ups12 Toes to Bar

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

1000 Meter Easy RunRest 1 minute+500 Meter Run @mile paceRest 1 minutex 2+800 Meter Easy RunRest 1 minute+400 Meter Run @slightly faster than mile paceRest 1 minutex 2+600 Meter Easy RunRest 1 minute+300 Meter Run @a little faster than beforeRest 1 minutex 2+400m Easy RunRest 1 minute+200m Run @fastestRest 1 minutex 2****There is no additional rest between pieces here; 1 minute after each easy run and each hard run. Hard run intervals should be the same for the same distances (both 500s the same, both 400s the same, etc.) Use the Easy Run to recover.