Monday 5.8.2017

This week at Full Range:**Our NOON CLASS with Coach TJ starts this week, on Monday, Wednesday, and Fridays!  Register via Zen Planner to reserve your space* We will not be having any classes this Saturday, as we will be holding our annual In-House Partner Competition.  If you have not registered your team yet, get it done today!

"FITNESS"

A. Four sets of:Snatch-Grip Romanian Deadlift x 6 reps @ 4011Rest 60 secondsTempo Push-ups x 8-12 reps @1111Rest 60 secondsSuitcase Carry + Waiter’s Carry x 200 Feet(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 60 secondsB. Every 3 minutes, for 18 minutes (3 sets of each):Odd Intervals – 2 Rounds of:100 Meter Run15 Kettlebell Swings (24/16kg)Even Intervals – 500/400 Meter Row**Record your time to complete each couplet, as well as your times for each Row. Keep your pace at a hard (but sustainable), 90% effort on each interval.*If you cannot hold a sub- 2:00/500m pace on the Row, drop the distance to 400 Meters.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Hang Snatch (from Below the Knee)*Set 1 – 2 reps @ 50% w/2-second pause in the starting position for each rep*Set 2 – 2 reps @ 60% w/2-second pause in the starting position for each rep*Set 3 – 2 reps @ 70%*Set 4 – 2 reps @ 75%*Set 5 – 1 rep @ 80%*Sets 6-8 – 1 rep @ 80+%B. Every 3 minutes, for 18 minutes (3 sets of each):Odd Intervals – 2 Rounds of:30 Double Unders10 Power Snatches (75/55 lb)Even Intervals – 500/400 Meter Row**Record your time to complete each couplet, as well as your times for each Row. Keep your pace at a hard (but sustainable), 90% effort on each interval.*If you cannot hold a sub- 2:00/500m pace on the Row, drop the distance to 400 Meters.C. (Optional accessory work):Two sets of "Fitness" Part A

"COMPETITION"

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

"ENDURANCE"

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest800m easy200m moderate300m fast100m easy90 sec rest600m easy200m moderate300m fast100m easy90 sec rest400m easy200m moderate300m fast100m easy90 sec rest200m easy200m moderate300m fast100m easy