Monday July 28th, 2014

Performance and Fitness :

Performance and fitness will be doing similar workouts for the next chunk of time. The version here will be the most difficult version. The coach for the class will properly scale the movements, rep range and loads for athletes to get the right response.  


*if choosing to lower volume, skip A.

A. Quickly build to 70-80% of snatch. May sub in any snatch work you feel you need. Just a quick CNs primer to prepare fro B.

B. Back squat 3, 2, 1. Doesn't have to be a 1RM. We will test 1RM next Monday. So hit some strong reps here.

 rest 3mins between

C.  50 HSPU for time.    10 minute time cap. If you don't have HSPU or MU, utilize this time for MU practice.

D.  

For time:
"The Dewey Dancer " 

20 back squat 225/155#.    Only scale if 1RM BS is under 275 or 185. Use 80%- 85% of 1RM
40 T2B
60 KBS 2/1.5pd

15 minute time cap. 

****Coaches will scale for every athlete based on current ability.****