Tuesday 10.25.2016

*Reminder: There is no Olympic Lifting class tonight; Thursday is still on, and ACM will be back at it next Tuesday!

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @3011Rest 60 secondsSingle Arm Dumbbell or Kettlebell Strict Press x 8-10 reps/arm @2011Rest 60 secondsB. Every minute, on the minute, for 16 minutes:Odd Minutes: 12 Kettlebell SwingsEven Minutes: 3-5 Strict Pull-ups + 3 Tall Box JumpsC. Three sets of:Side Plank x 20-30 seconds/sideRest as neededReverse Snow Angels x 12-15 reps (slow and controlled here)Rest as needed

"PERFORMANCE"

A. Take 10 minutes to build to today's heavy single Power SnatchB. Every minute, on the minute, for 16 minutes:Odd Minutes: 3 Power Snatches @70-80%Even Minutes: 3-5 Strict Pull-ups (weighted if possible) + 3 Tall Box JumpsC. Three sets of:Side Plank x 20-30 seconds/sideRest as neededReverse Snow Angels x 12-15 reps (slow and controlled here)Rest as needed

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady pace:500 Meter Ski100 Meter Farmer’s Walk  @moderate750 Meter Row45 Second Weighted Plank