Sport: Friday, November 29th, 2019
*Comp Programming layout and thoughts for athletes moving forward HERE
**For Thanksgiving Week please be aware of the following schedule changes…
Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)
Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM
Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM
1a) 0:00 – 5:00 – Every 1:00 x 5 sets:
1 Muscle Snatch +
1 Tall Power Clean
1 Pause Thruster
Start at a light weight. Use this as warm-up and positional work. Build as heavy as deemed fit.
1b) 5:00 – 17:00 – Every 1:30 x 8 sets:
2 Clean and Jerk
Build load through each set as deemed fit. All reps are full Squat. These are meant to be done with a drop in between and a 5-10 second rest between reps.
1c) 17:00 – 20:00 – 3 minute AMRAP:
4 Bar Facing Burpees
2 Clean and Jerk @ 70-80% of today’s Heaviest
A little Battery work here to finish. Use a loading that is difficult and demanding, but that you are confident you can hit each rep.
50/40 Calories C2 Bike
40 Kettlebell Shoulder-to-Overhead 35/26
40/30 Calories C2 Bike
30 Kettlebell Shoulder-to-Overhead 35/26
30/20 Calories C2 Bike
3) Double-unders: 10 minute EMOTM
Whether you have them or not, either use the EMOTM to practice them or work on building volume/capacity in them.
4) GHD Back Extension Hold + Single Arm Kettlebell Row: 4 sets of 12/side
Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE