Friday 1.8.16

Coach Chris, Brandon and Laura

Essentials:
A.
4 Sets
Heavy Russian Kettlebell Swing x 15 reps
Turkish Get Up x 3 reps Per Arm
On the 3 min Marks

B.
5 Sets
3 Position Lunge x 5 Cycles per leg
On the 2:30min Mark
or
ADAPT

C.
Each Couplet For Time:
Run x 200 Meters
Med Ball Clean x 20 reps
Rest 4 min
Run 200 Meters
Shoulder to Overhead x 30 reps
Rest 4 min
Run x 200 meters
Walking Lunges x 40 steps

Fitness:
A.
12min
Full Clean and Jerk
Build up to a Heavy for the day single
Drop weight and perform 1 set of 2 reps Power Clean and Jerk
Males drop by 40 lbs
Females drop by 20lbs
Set of 2 is not touch and go, rest only 15sec between reps

B.
5 Sets
Alternating Goblet Side Step Squat x 20 reps
On the 2:30min Mark
or
ADAPT

C.
Each Couplet For Time:
Run x 400 Meters
Full Clean x 10 reps 185/115
Rest 4 min
Run 400 Meters
Shoulder to Overhead x 30 reps 115/75
Rest 4 min
Run x 400 meters
Plate Overhead Walking Lunges x 50 steps 45/25

Performance:
A.
12min
Full Clean and Jerk
Build up to 95%
Drop weight and perform 2 set of 2 reps Power Clean and Jerk
Males drop by 40 lbs
Females drop by 20lbs
Sets of 2 is not touch and go, rest only 15sec between reps

B.
12min
Back Squat
Build up to 87% of 3RM and perform a set of 5 reps
Drop weight by 45 lbs and then perform a second set of 5 reps

C.
Each Couplet For Time:
Run x 400 Meters
Clean x 10 reps 225/145
Rest 4 min
Run 400 Meters
Bar Muscle Up x 20 reps
Rest 4 min
Run x 400 meters
Dumbbell Squat Snatch x 30 Alternating reps 55/35
Rest 4 min
Run x 400 meters
Chest to Bar x 40 reps

One comment on “Friday 1.8.16

  1. Brandon Brigman on

    A. 285# (felt good, so went about the suggested weight. Still had more in me. No belt)
    B. 15, 25, 25, 25, 25#
    C. 18:40 Rx (3:00; 5-5 reps, 3:10; 20-10 reps, 4:30; whatever)

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