Monday 7.20.2020

**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is "NO" to all of the questions.  Let us know if you have any questions at all!

"FITNESS" & "HOME WORKOUT"

A. Three sets of:Staggered-Stance Romanian Deadlift x 8 reps each leg @ 3011Rest 60 secondsSingle Arm Bottoms Up Kettlebell Squat x 6 reps each side @21X1 (if you don't have an appropriately sized KB, perform a Waiters Squat x 6/side or Goblet Squat x 8-12)Rest 60 secondsPlank Hold x 45-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 7 minutes of:14 Alternating Single Arm Dumbbell Snatches14 V-Ups

"PERFORMANCE"

A. Every 90 seconds, for 9 minutes (6 sets):Halting Snatch Deadlift + Snatch(Perform a Snatch Deadlift to mid thigh and hold for 2-second pause, then lower the bar to the ground, pause for 1 second, and perform a full Snatch)Loading per set (by %): 65; 70; 75; 75-80; 80; 80then...Every 90 seconds, for 6 minutes (4 sets):Snatch x 1 rep @80+%B. Complete as many rounds and reps as possible in 7 minutes of:7 Power Snatches (115/73 lb)7 Toes to Bar

"AEROBIC DEVELOPMENT"

Every 2 minutes, for 30-40 minutes (15-20 rounds):150/125 Meter Row150/125 Meter Ski*Transition quickly from one machine to the next; your goal is consistent effort across all sets