Monday 2.29.16
Congratulations to our very first SPIRIT OF FRIDAY NIGHT LIGHTS AWARD recipient, Havis!! Last Friday, Havis gave 16.1 his very best and left everything he had out on the floor. Lululemon would like to reward his efforts with a great gift! Congratulations, Havis!!
FOUNDATIONS
Every 5 minutes for 30 minutes, alternating stations:
Station 1 - box step ups x 5 reps each leg
rest 1 min
10-12 strict knee raises
Station 2 - DB Bench press x 8 reps
rest 1 min
ring rows x 8 reps
GPP
Every 5 minutes for 30 minutes, alternating stations:
Station 1 - back squat x 3-5 reps
rest 1 min
10-12 strict knees to elbows
Station 2 - Bench press x 6-8 reps
rest 1 min
barbell bent over rows x 10-12 reps
COMPETITION
A. Every 2 minutes for 20 minutes: snatch 1-1 (full reset between singles)
*build to today's heavy double
B. 3 sets of:
halting snatch deadlift + sntach high pull x 3 reps
Use 100% of today's heaviest double
Rest as needed
ENDURANCE
Every 5 minutes for 30 minutes:
Run 1 Endurance loop
AMRAP burpee box jump overs (24/20") until the 3:00 mark