Sunday April 6th, 2014

Reminder there is no 5pm class on Sunday because of the Color Run. 

Make up Saturday workout or Monday workout.  My preference for all would be to do Monday's workout if you know you won't be able to make it Monday.



Monday's workout:

Fitness: 

A1. Front Squat @ 30×1, 5-7 reps x 3 sets, rest 1 minute.

A2. DB Bent Over Row @ 30×1, 8-10 reps x 3 sets, rest 1 minute.

B. DB Bench Press @ 30x1, 6-8 reps x 3 sets, rest 1:30 between sets.  CONTROL!

C. Partner workout

240 calories for time on Airdyne.  Each athlete will do 40 calories at a time until the team has achieved 240 calories. 

Females on Gold AD, Males on Blue, either sex on black. 

Performance

A.
5 sets of:
3-Position Snatch @ 70-75% of 1RM squat snatch.

These should all be squat snatches. This is technique work. Chase perfection.
(high hang, mid-thigh, floor)   Dump after the second hang snatch from mid-thigh. Then reset for the snatch from the floor.

Rest 2-3 minutes MAX between working sets.

B.
Back Squat @ 30X0----MIND THE TEMPO. HELP EACH OTHER STAY ON TEMPO.
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets 7-10.  May be able to rest less as you build up.

Notes: This looks like a ton of squats. Really sets 1-6 are just to prep you for the 4 working sets of 7 reps at 75%. Rest can be short during the first 5 sets. 

Also please use the excel sheet we posted on Facebook or take the time to find out your percentages beforehand.  It will help the class move more smoothly.