Wednesday 11.25.15

THANKSGIVING SCHEDULE
Wednesday, Nov. 25
No 6 or 7 p.m. class

Thursday, Nov. 26 (Thanksgiving)
Class at 9 a.m.

Friday, Nov. 27
No 6 am, 6 pm or 7 pm class

Saturday, Nov. 28
9, 10, 11 a.m. Classes

Essentials:
A.
4 Sets
Turkish Get Up x 6 reps per Arm
On the 2:30min Marks

B.
6 sets
RDL x 12 reps
On the 2min Marks

C.
For Time:
12-10-8-6-4-2
Alternating Dumbbell Snatch
Sit Up
*Set Up will be DB Snatch at opposite end of the Gym of the Med Ball Sit Up so there is a 50ft distance between the 2 movements

Fitness:
A.
4 Sets
1 Snatch + 1 Snatch Push Press + 2 Overhead Squat
*Target is building up to 75% (+5lbs)
On the 2:30min Marks

B.
12min
Power Clean
Work to 85% of 1rm (+5lbs)
then do 2 singles at 10/5 lbs less than the 85% load

C.
For Time:
12-10-8-6-4-2
Alternating Dumbbell Snatch 70/45
Med Ball Sit Up 20/14
*Set Up will be DB Snatch at opposite end of the Gym of the Med Ball Sit Up so there is a 50ft distance between the 2 movements

Performance:
A.
4 Sets
1 Snatch + 1 Snatch Balance + 1 Overhead Squat
*Target is 120% of BW but build to a heavy set if 120% is not possible (+5lbs)
On the 2:30min Marks

B.
12min
Clean
Work to 95% of 1rm (+5lbs)
then do 2 singles at 30 lbs less than the 95% load

C.
For Time:
12-10-8-6-4-2
Alternating Dumbbell Snatch 100/70
GHD Sit Up
*Set Up will be DB Snatch at opposite end of the Gym of the GHD Sit Up so there is a 50ft distance between the 2 movements

One comment on “Wednesday 11.25.15

Comments are closed.