Wednesday 7.29.2020
*Help keep Full Range a safe place to train! Please check our Facebook Group for all of our updated protocols and recommendations.**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:Half-Kneeling Single Arm Dumbbell Press* x 6-8/side @21X1Rest 45 secondsSupinated Barbell Bent Over Row (or Ring Row) x 8-10 reps @31X0Rest 45 secondsBand Pull Aparts x 15-20 repsRest 45 seconds*This can also be performed as a Landmine Press -- we only have three Landmine attachments though!B. Complete 40, 30, 20, and 10 rep rounds for time of:Dumbbell Box Step Ups (16-20" box)Dumbbell Push PressesAbmat Sit-UpsTime cap: 15 minutes
"PERFORMANCE"
A. Four sets of:Push Press x 3-4 reps @ 11X2Rest 2 minutesNote the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Try to increase loads from 7.17.2020. If you missed that session, use the first two sets to build to a relatively heavy load, and perform the final two sets at a load that you can complete 3 reps, but the 4th rep will be extremely challenging to make.B. For time:120 Double-Undersfollowed by...Three rounds of:30 Push Presses (95/65 lb)20 Pistols15 Toes to Barfollowed by...120 Double-UndersTime cap: 15 minutes
"AEROBIC DEVELOPMENT"
Three sets @sustainable pacing:500 Meter Ski1000 Meter Row1500 Meter BikeRest 4 minutes