Monday 9.14.2015

*Early registration pricing for the Full Range Fall Classic ends Monday at 12pm.  Get signed up before it sells out!

"FITNESS"

A. Four sets of:Deadlift x 4-6 reps @ 20X1Rest 45 secondsSingle-Arm Dumbbell Strict Press x 6-8 reps each arm @2011Rest 45 secondsDumbbell Russian Step Ups x 8-10 reps each legRest 45 secondsB. Three rounds for time of:10 Thrusters15 Kettlebell Swings20 Pull-ups (scale here is first to scale back the reps, then scale to jumping)

"PERFORMANCE"

*TESTING WEEK*Be sure to track your resultsA. Take 15-20 minutes to build to today's 1-RM Clean & JerkB. Three rounds for time of:10 Thrusters (135/95 lbs)15 Kettlebell Swings (32/24 kg)20 Pull-ups

"COMPETITION"

A. Every 3 minutes, for 15 minutes (5 sets) of:3-Position Snatch @ 70-75% of 1-RM Snatch(high hang, mid-thigh and then floor – hold each starting position for two seconds before snatching, and hold your receiving position for 2 seconds from each position)Focus on perfect mechanics and positioning.B. Back Squat:* Set 1 – 5 reps @ 55%* Set 2 – 3 reps @ 65%* Set 3 – 1 rep @ 75%* Set 4 – 1 rep @ 85%* Set 5 – 1 rep @ 90%* Set 6 – 1 rep @ 95%* Set 7 – 1 rep @ 101-102%* Set 8 (optional) – Exceed Set 7 weightRest as needed, but at least 3 minutes between sets of singles.C. For time:50 Meter (150 foot) Handstand WalkD. “2014 Team Series Event 4″30 Calorie Row30 Bar-Facing Burpees30 Hang Cleans (135/95 lbs)

"ENDURANCE"

Ten sets of:Row 400 Meters @ 90%Rest 90 secondsRest 3 minutes between sets 5 &6