Friday – 7/1/16
Monday (July 4th) Gym Hours
9:30am and 10:30am classes only!
Be prepared to celebrate our Independence Day :)
Performance
A. Warm-Up – BB only
3 sets of:
10sec static positions in 3 positions
+
2 sets:
3 High hang Power snatches
3 Above knee Power snatches
-rest 60sec
B. Every 2 minutes, for 6 minutes (3 sets):
High Hang Power Snatch x 3 rep @ light loads
+
Every 2 minutes, for 6 minutes (3 sets):
Above knee Hang Power Snatch x 2 rep @ moderate loads
+
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Above knee Power Snatch @ moderate to heavy
C. Three sets, not for time, of:
DB Row @2111 x 5-6 reps
-Rest 45 seconds
Supine Leg lifts x 30 reps
-Rest 45 seconds
D. 1 set:
Max AirDyne cals in 60sec