(603) 782-8230 | [email protected]

Tuesday 10.27.2020

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Please help us support a local Hero who has dedicated himself to serving his community. If you are able, see your Coach or John M. If you would like to get involved supporting Mark’s fight we are selling raffle tickets; $10 and available before and after each class session, all proceeds go to Firefighter Mark.

Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
5 x Power Snatch
10 x Reverse Lunges in Place (5L+5R)
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Notes: Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Impact/Focus: Power Snatch Technique Emphasis
Every :75 for 7 rounds complete the following, climbing from a light weight to a moderate to heavy set by the final round as determined by movement proficiency. We will be refreshing points of performance and technique during early sets; too heavy today is form breakdown. Touch and go if able, dump and reset as needed.

Power Snatch x 3 / 2-2-2 / 1-1-1 reps (climb weight)

Notes:

  • Climb weight from a light weight (50-60%) to a moderate to heavy set by the final round.
  • Refresh points of performance and technique during early sets.
  • Touch and go if able, dump and reset as needed.

Post scores to comments.

“Arbiter”
Picking your interval of choice (1:00, :90, 2:00 or 3:00), complete one (1) round per interval of the following for 18:00 total:

10 x Air Squats
10 x Push-ups
15 x GHD Sit-ups/Abmat sit-ups
30 x Double-unders

Notes:

  • Scale rep load to 7,7,10,20 respectively.
  • Single-unders today is 40 reps per round.
  • Interval selection and scaling should bias a 5+ Round workload total.

Post scores to comments.

Samy Daghir

6 thoughts on “Tuesday 10.27.2020”

  1. Day 200 (consecutive weekday classes – quarantine and all)! Woo hoo! Thank you everyone who has kept me going and showing up!

    Power Snatch: 105#
    Arbiter: 10 (5 @1:30, [email protected]:00 – single unders, squat to bench)

    Reply

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