Thursday 7.28.2016

*Olympic Weightlifting with Coach Brayn is tonight @5:30!

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets):Strict Shoulder Press x 2-3 repsBuild in load over the course of the 8 sets to today's heaviest 2-3 repsB. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:20 Ground to Overhead w/Plate (45/25 lb)20 Overhead Walking Lunge Steps w/Plate20 Burpees onto Plate

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Strict Shoulder Press x 2-3 repsBuild in load over the course of the 8 sets to today's heaviest 2-3 repsB. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:20 Ground to Overhead (95/65 lb - Snatch or Clean & Jerk; either is fine)20 Overhead Walking Lunge Steps (95/65 lb)20 Burpees over the Barbell

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds and reps as possible in 30 minutes of:30 Calories Ski Erg30 Calories Rowing30 Calories Assault Bike