Monday, November 23, 2015

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)


B. Four sets of:
90-second Max Calorie Assault Bike or Concept 2 Rower
Rest 3 minutes

*These are all out maximal efforts.

Box Brief:
Thanksgiving Week Schedule:
Wednesday, Nov 25 – Normal Class Schedule
Thursday, Nov 26 (Thanksgiving) – CLOSED
Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only
Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

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