Tuesday

12
Oct

Tuesday

Announcements

10/11/202 Schedule change. The Gym Will be closed on Saturday 10/10. The gym will be open for a session on Sunday 10/11/2020 @ 1:00pm

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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Goat #1

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – Goat #2

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

16 Jumping Jacks

8 PVC Pass Throughs

8 Up Downs

8 PVC OHS

Into…

2 ROUNDS

6 Snatch DL

6 BB Snatch Grip Push Jerk

6 Cossack Squats

6 Burpees

Following the warm-up, take athletes through your Snatch progression.

Strength

Power Snatch (Establish a 3RM Power Snatch)

ON A 20:00 RUNNING CLOCK…

Establish a 3RM Power Snatch

(Score is Weight)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

C. STRENGTH / GYMNASTICS

Deadlift (6-4-2-4-6)

DEADLIFT

6-4-2-4-6*

*After each set, perform 20 perfect Hollow Rocks.

*Wave loading for the DL and looking for “heavy but crisp reps” for each set. The set of 4-6 in the second half of the wave should be heavier than the first half of the wave. Smooth!

(Score is Weight)