Mon – 11/25/2013


Thanksgiving Schedule UPDATE
Wed – Morning Classes Only
Fri – 9:00AM & 10:00AM
Sat – 9:00AM & 10:00AM


1A) Back Squat 5X3@75-85%
Rest 90 seconds
1B) Single Arm Dumbbell Row 5X6 each arm @ heaviest possible
Rest 90 seconds

2) Three rounds for time (15 min cap):
30 Wall Ball Shots (20/12)
20 Toes to Bar

Competition Training

Group Classes will be using the squat racks and pullup bars for the entire class so space will be limited. I will be at the gym 2-4.

1) EMOM for 8 minutes:
Snatch 1X2@80-90%

2) Back Squat 1X5@70-75%, 1X3@80-85%, 1X1@90-95%, 5X2@87-90%
Rest 2 minutes between sets

3) Five rounds for time (16 min cap):
15 Pull-Ups
20 Kettlebell Swings (24/16 kg)
40 Double-Unders

Optional Conditioning Extra

1) Easy 1-Mile Warm-Up Run

2) 4X600 Meters @ 90-95%
Rest 4 minutes between sets

Goal is to keep the pace established on last Monday’s 400 meter repeats, and hold that for the 600 meters. You have fewer working sets and a longer break, but your perceived rate of exertion will have to increase if you are going to hold your pace.

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