Thursday 7.13.2017

 

*Registration for the 2017 Full Range Fall Classic is now live!  Check out the event on FB for the standards, and a link to get signed up!

“FITNESS”

A. Every 90 seconds, for 15 minutes (5 sets of each):
Odd Intervals – Deadlift x 4-6 reps @21X1
Even Intervals – Dumbbell Bench Press x 6-8 reps @2011

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
10 Box Jump Overs or Step-Overs
10/7 Calorie Assault Bike  (or Ski, or Row, for bigger classes)

C. (Accessory work) Three sets, not for time of:
Barbell Curls x 8-10 reps @2011
Reverse Snow Angels x 10-15 reps (slow and controlled)

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep

*Build in load to today’s 1-RM Power Clean
*Suggested Loading (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
10 Box Jump Overs or Step-Overs
10/7 Calorie Assault Bike (or Ski, or Row, for bigger classes)

C. (Accessory work) Three sets, not for time of:
Barbell Curls x 8-10 reps @2011
Reverse Snow Angels x 10-15 reps (slow and controlled)

“COMPETITION”

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

“ENDURANCE”

5 minute easy warm-up run
+
Run 200 meters @your best mile pace
Run 200 meters @easy recovery pace
x 10 rounds
+
5 minute easy cooldown run

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