November 27, 2017

26
Nov

November 27, 2017

GROUP WARM-UP
2 Rounds of:
:30 Air bike
:20 squatting quad
10 empty bar strict press
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
In a 3 minute window:
15 hang power snatches RX+ 115/75; Rx 95/65; Master 75/55

Rest 2 minutes

In a 3 minute window:
12 power snatches RX+ 135/95; Rx 115/75; Master 105/65

Rest 2 minutes

In a 3 minute window:
9 hang squat snatches RX+ 155/105; Rx 135/95; Master 115/75

Rest 2 minutes

In a 3 minute window:
6 squat snatches RX+ 185/125; Rx 145/100; Master 125/85

ALTERNATE BARBELL CYCLING
Same rep scheme (15-12-9-6)with ascending weights , all power snatch from the power position

PUSHING & OVERHEAD STABILITY/STRENGTH
3 sets of:
4 each arm kettle bell bottoms-up press + 50ft overhead carry
6/4 strict handstand push-up + :30 Handstand hold (sub – 6 Dumbbell strict press + :30 hold)
10 band resistance push ups www.youtube.com/watch?v=rX-rWx0Ujzo

MIDLINE
1 sets of:
60 abmat sit ups

HAPPY BIRTHDAY MARIA TRAM HOANG!

Santa 1-Miler

On Christmas Eve in downtown Vero, will be the Santa 1-Miler race. Your entry fee comes with a Santa suit to run in! We’ve got a few members signed up…sounds like a good time!

https://runsignup.com/Race/FL/Viera/RunRunSanta1MileĀ