Monday 151026
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*Friday night (30th) at 7:00pm is Run with Los Muertos http://www.runwithlosmuertos.com a 5k run in Coachella. If anyone is interested, sign up with Lulumelon's team for free.
*Saturday 10:00am Halloween Costume WOD and Potluck. We're providing smoked chicken, so bring a side. Please register online for the class so we know how many to expect. So far 6 have enrolled. That's pretty lame!
Push Press 3x10
With a partner, one working for an entire round while the other rests:
6 rounds (3 rounds each):
Row 1000m
20 Burpees over the Erg
Competition:
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Snatch x 5 reps @ 2111
http://youtu.be/0JIj91he19Y
Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance with No Dip x 4 reps
(Feet start in your pulling position or under your hips, elbows forward and directly under the bar. Aggressively punch and descend down into the bottom of the receiving position.)
Build over the course of the three sets.
Followed by…
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps
Goal is to find the weight that is achievable, but challenging, for 10 reps.
C.
Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups
immediately followed by…
Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)
D.
Every 6 minutes, for 18 minutes (3 sets) for times of:
Row 1000/800 Meters
20 Burpees Over the Concept 2
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Run 800 Meters
Rest 90 seconds
Pacing: Run each 800 meters at 85% of 1-Mile time – e.g., if your 1-mile was 7:00, run today’s session at 2:05/400m.