30-20-10 for time:
back squat, 52/38kg
Fitness = 52/38kg, Performance = 70/50kg
Post time to whiteboard!
EMOM for 10 minutes, adding one rep for each movement until the full complex cannot be completed within the minute. For the rest of the first 10 minutes, try to complete as many sets as possible. Rest at minute 11. Then continue 1-min/1-min work/rest until minute 30.
– front squat
– push press
– 1 set of lunges
Hold a single 15/5kg (Fitness) 20/10kg (Rx), 25/15kg (Performance) bumper overhead w/o breaking posture or moving for 3 min+
Test 2 – Farmer’s Walk Test
– 800m farmer’s walk (2×24/16kg Rx, 2×20/12kg Fitness) for time. Must start and end each 400m behind the red line at the beginning of the ramp. Must get a foot on the sidewalk-long grate at the turnaround.
– break as much as you need to, don’t run, but hurry TFU
Test 3 – Outlaw Barbell Snatch Efficiency Test
From 0:00 to 5:00 do 2 snatches at 80% of 1RM, then from 5:00 to 7:00 do as many snatches as possible. Must prove stability at top of each rep.
Test 4 – “ANNIE”
Post all results to whiteboard.
30 min AMRAP:
10 front squats
10 pushup + scap ‘shups
10 OH lunges
10 pullups/row variation
Tomorrow (10/27) at 9am is the registration day for the Big Climb Stair Race up the Columbia Tower for the Leukemia and Lymphoma Society on March 26, 2017. We have created a team (“Foundation Climbers”) so that a group of us can do it together. The last time we had a team for this event was back in 2011 and it was a blast!
Also, I was thinking that if we get enough interest, we can do shirts or other fun stuff. It is a great organization and a fun event and I am hoping that we can get a fantastic team together!
If you would like to participate (and we hope you do!), you have to register on Oct 27, because it will SELL OUT THAT DAY OR THE DAY AFTER. The registration is $47.50 and there is a fundraising minimum of $150 (you have plenty of time and it is not too difficult).
Also, we have been thinking that if we get enough interest, we can do shirts or other fun stuff. It is a great organization and a fun event and we am hoping that we can get a fantastic team together!
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.