October 1, 2017 by thao

10/2/17

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We are half way through the Nutrition Challenge! Stay strong Hooligans. Here is a great recipe compliments of Mic Chehade of the 5:30 a.m group.

Warm Up:  5 Mins
2 Rounds:
10 Alternating DB Snatch
8 / arm single arm db press
8 Burpees to 6″ target pull up bar

Mobility: During Strength
Static OH Squats, Banded Squats

Strength: 20 Mins
10 Mins – Strict Press 4 x 2-4

10 Mins – Snatch (70%+)
3 Sets of:
1 Hang Power Snatch + 1 Squat Snatch w/ 2 sec pause @ liftoff and catch + 1 Squat Snatch w/o pause
Let go of the bar after each snatch and set up strong for the next rep.
Or!!
10 Min of Snatch technique

Metcon:
10 Min AMRAP
2 Squat Snatch (155/110 ~75%) or 5 Squat Snatch (95/65 ~50%)
8 Burpees
15 DU / 45 singles / any combination to work in DU!

Elite Competition Class

*We are beginning on CompTrain Regionals programming from Monday 9/4/17 – we expect all athletes to be in at 8:00 to get warmed up and ready to begin Snatch work at 8:20 p.m – If you are following this program during hour long sessions make it a priority to get through 1,3,&5.*

1. Snatch
60%/2
70%/2
75%/2
80%/2
85%/1

2. Snatch Grip Deadlift
(90%/5)5
3 second pause in power position

3. Back Squat
(75%/5)5

4. Gymnastics Conditioning
3 sets:
In a 2:30 window, complete:
1:45 of “paced” Row (1250/875)
Max Muscle-ups in remaining 45 seconds

5. Conditioning 18 min cap
For Time:
30/21 Calorie Assault Bike / Row
30 Power Cleans (165/115)
30/21 Calorie Assault Bike / Row
25 Push Jerks (165/115)
30/21 Calorie Assault Bike / Row
20 Front Squats (165/115)
30/21 Calorie Assault Bike / Row
15 Clusters (165/115)

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    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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