Saturday – 9/7/2019

The Workout for Saturday is:

WARM-UP
Coach’s choice

PARTNER WORKOUT
In teams of 2, complete the following for time
-500m Row
-15 Burpee Box Jump Overs
-15 C2B Pull-Ups
-750m Row
-30 Burpee Box Jump Overs
-30 C2B Pull-Ups
-1000m Row
-45 Burpee Box Jump Overs
-45 C2B Pull-Ups

EXTRA CREDIT
[Applied Strength]
Every 2 minutes x 16 minutes (8 sets)
Set 1 – 60%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 80%
Set 6 – 84%
Set 7 – 87%
Set 8 – 90%

“Confidence”
For max load, in 3 minutes:
5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.

Pick a load that you are confident you can hit for 5/6 reps. This is a test of your understanding of your current abilities. Good athletes have confidence in themselves and their abilities, but are realistic and self-aware so that they can prepare effective game plans. You don’t want to underestimate your abilities and leave yourself with only the option of a mediocre performance, but you also don’t want to overestimate your abilities and fail to make five lifts. Find the balance, and be confident in your decision.

[Strength Accessory]
4 Rounds
-60 sec Wall Sit
-30 sec DBall Squats
-100′ DBall Bearhug Carry
Rest 90 seconds

3 Rounds, NFT
Chinese Kettlebell Row x 10 reps @1212
Dumbbell French Press x 12 reps
Rest as needed

[Engine Builder]
Running Endurance Option
For distance:
8-10 Minutes of Running @ 70-75% effort
8-10 Minutes of Running @ 80-85% effort
8-10 Minutes of Running @ 75-80% effort

Rowing Endurance Option
For distance:
8-10 Minutes of Rowing @ 70-75% effort
8-10 Minutes of Rowing @ 80-85% effort
8-10 Minutes of Rowing @ 75-80% effort