Monday 150824

Congrats to Foundry athletes who competed this weekend and who are bringing home hardware! Brad took First Place at the Frogman Competition (Intermediate Division) and Ryan took Second Place (69kg Class) in the Feel the Steel Oly Meet. Way to go guys!

Five rounds for time of:
6 Squat Snatches (95/65 lbs)
12 Overhead Walking Lunges (95/65 lbs)
12 Pull-Ups

Competition:
Extra Conditioning, early AM session 3-4 hours before the rest of training:
Two sets of:
Run 400 Meters @ your 1600 meter PR pace
Rest 4-5 minutes
and then…
For time:
Run 1600 Meters
Today’s your day to set a new 1600 meter PR.
Followed by…8-10 minutes of cool down pace running.

A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
Build over the course of the 5 sets to a heavy single.
B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+
C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%
D.
Five rounds for time of:
6 Squat Snatches (135/95 lbs)
12 Overhead Walking Lunges (135/95 lbs)
12 Chest-to-Bar Pull-Ups