Monday 7.27.2020

*Help keep Full Range a safe place to train! Please check our Facebook Group for all of our updated protocols and recommendations.**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is "NO" to all of the questions.  Let us know if you have any questions at all!

"FITNESS" & "HOME WORKOUT"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 -- Deadlift x 10 reps @ 80-85% of your 8-RM Deadlift*Minute 2 -- Tempo Push-ups x 6-10 reps @11X1 tempoMinute 3 -- Hollow Hold x 20-30 seconds (use the toughest variation that you can maintain for this time range)*If you were not here to test your 8-RM Deadlift on 7.10.2020, choose a loading that allows for great mechanics, with the last 2-3 reps feeling challenging to complete.*If you do not have a Barbell at home, perform a Single Leg Deadlift, or a Front-Loaded Good Morning.B. Complete as many rounds and reps as possible in 9 minutes of:9 Single Arm Russian Kettlebell Swings each arm12 Plank Kettlebell Drag Throughs24 Second Reverse Plank Hold*Focus on movement quality and breathing; no need to try and go too quickly (3-5 rounds is what we are looking for here).

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes (6 sets of each):Odd minutes -- Deadlift x 4 reps @ 80-85% of your 3-RM*Even minutes -- Ring Dips x 4-6 reps @ 11X1 tempo (strict is preferred; kipping is ok if you are adhering to the tempo with a 1-second pause at the top and bottom)*If you were not here to test your 3-RM Deadlift on 7.10.2020, load with approximately 70-75% of your max, based on feel.B. Complete as many rounds and reps as possible in 9 minutes of:3 Chest-to-Bar Pull-ups6 Single Arm Kettlebell Cleans each arm (24/16 kg)12 Plank Kettlebell Drag Throughs

"AEROBIC DEVELOPMENT"

Three sets @sustainable pacing:500 Meter Ski1000 Meter Row1500 Meter BikeRest 4 minutes