Friday 11.29.2019

 

**Friday (11/29) Schedule: 9am, 12pm, 4:30pm, 5:30pm Only (Open Gym starts at 8am).

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 — Front Squat x 6 reps @ 3011 tempo
Station 2 — Dumbbell Bench Press x 8-10 reps @ 30X1
Station 3 — Heavy Farmer’s Carry x 150ft

B. For time:
20 Single Arm Dumbbell Hang Clean & Jerks (10 each arm)
200 Meter Run
16 Single Arm Dumbbell Hang Clean & Jerks (8 each arm)
200 Meter Run
12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm)
200 Meter Run

“PERFORMANCE”

A. Take 10 minutes to build quickly to 80-85% of your 1-RM Clean & Jerk

then…

Every minute, on the minute, for 8 minutes:
Power Clean + Hang Clean + Front Squat + Jerk @ 65-75% of your 1-RM Clean & Jerk

B. For time:
20 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb — 10 each arm)
200 Meter Run
16 Single Arm Dumbbell Hang Clean & Jerks (8 each arm)
200 Meter Run
12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm)
200 Meter Run

“ENDURANCE”

(Courtesy @aeorbiccapacity)
Run or Row Workout
4x (300m fast, 1 min easy or walk),
800m moderate, 2min rest,
2x (500m fast, 1min easy or walk),
600m moderate, 2min rest
3x (400m fast, 1min easy or walk)

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