2014-05-30

FRIDAY WORKOUT (12pm & 5:30pm ONLY)

First week of FRIDAY WORKOUTS!

Don't miss this day if you can help it because it will be another key Olympic skill day for us!!

Let have some big classes so we can keep having Fridays on the schedule...

BARBELL SKILLS:
Every TWO MINUTES for SIX total rounds...
- High Hang SQUAT Snatch
- Below Knee SQUAT Snatch
* This workout is about efficiency and movement speed so start round 1 with 70% of your Snatch 1RM and if things feel solid then work up to 80% by the final few rounds, but keep things between theses two percentages for all six work sets...

You will get 6-8 minutes to work up to 70% before we start...

WORKOUT:
"Quadzilla"
10 Calories on the Bike
20 Box Jumps (20"/24")
30 Front Squats (95#/135#)(Use around 60% of your best 1RM Front Squat)
40 KB Swings (35#/53#)
(8 minute cutoff)

The goal for this one is UNBROKEN sets for EVERY movement... Scale weights accordingly to try to get as close to this goal as possible...

We will stagger heats of TWO every 60 seconds until everyone is moving...

Push hard on this one!!

POST YOUR WEIGHT RANGE & TOTAL TIME TO COMMENTS

6 comments:

Jordan said...

150#

4:56 rxd

Rachel said...

Snatches 53#

7:56 with 83# for squats

Kevin said...

100#

Dnf 31 swings rx

John Dunn said...

85# Snatch
DNF 33 Swings Rx

Grace Carodan said...

80#

Colin McDermott said...

145# snatch
6:58 rxd