Tuesday 12.9.2014

*Reminder: This Saturday is our third annual Holiday Party.  Please remember to bring non-perishable food items for the Rhode Island Food Bank, and get entrance into our raffle!

"FITNESS"

A. Four sets of:Push Press x 4-6 repsRest 45 secondsPull-ups x 3-5 reps @4111 or 41A1Rest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Every 3 minutes, for 15 minutes (5 sets):20 Second AirDyne SprintRecord cals for each set and total Cals*We expect there to be some drop-off in output toward the later sets.  Go hard here, and hang on!

"PERFORMANCE"

A. Five sets of:Push Press x 2-3 repsRest 90 secondsWeighted Pull-up x 2-3 repsRest 90 secondsB. Every 3 minutes, for 15 minutes (5 sets):20 Second AirDyne SprintRecord cals for each set and total Cals*We expect there to be some drop-off in output toward the later sets.  Go hard here, and hang on!

"COMPETITION"

A. Three sets, not for time, of:Handstand Walk x 10-15 metersL-Sit x 15.15.15(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)Unbroken Double-Unders x 40-50 reps(no more than two attempts per set)B. Every 90 seconds, for 9 minutes (6 sets):Muscle Snatch x 1 rep(build over the 6 sets to something heavy for today)and then…Every 90 seconds, for 12 minutes (8 sets):Hang Snatch + SnatchLoading per set:*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch*Sets 5-6 – 85%*Sets 7-8 – 90%C. Complete as many rounds and reps as possible in 4 minutes of:5 Strict Handstand Push-Ups10 BurpeesRest 2 minutes, and then…Complete as many rounds and reps as possible in 4 minutes of:50/35 lb Dumbbell Man-Makers

"ENDURANCE"

On the AirDyne or Rower:10min easy + 30sec hard + 30sec rest8min easy + 30sec hard + 30sec rest6min easy + 30sec hard + 30sec rest4min easy + 30sec hard + 30sec rest2min easy + 30sec hard + 30sec rest4min easyFor the "easy" intervals, look to go 75-80% steady aerobicFor the "hard," look to go 95%, not max effort