FIRE IT UP! Friday 7/10/14
FIRE IT UP! FIRE IT UP!
Hey, the Baystate Games are this coming weekend and there are quite a few of your fellow members competing. So, get out and show your support. The event is held at UMass Boston. The ladies kick off the morning and the men mid morning to afternoon. Here is a list of those competing:
Women Competition Begins @ 9AM:
Lightweight men Competition Begins @ 12pm:
Heavyweight men Competition Begins @ 3pm:
“Mobility” Martin Breu
I know from experience that this day is always better when there are some others around to support you. If you have some free time on Sunday, get down there and cheer them on!
I am going to be taking some days off with my family to head down to Old Latrobe where my Mother and Sisters reside. My family has yet to meet Zoë and are eager to do so. I am looking forward to taking some time to reboot and recharge the batteries for when we get back. So, if you don’t see me for a few days, don’t freak out.
WHAT’S ON TAP
1. 2 rounds for quality
15 Back extension
2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate
1. EMOM 15
3 CTB Pull-ups
5 Thruster, 95#/65#
2. Partner AMRAP 15
max pistols alternating each rep
max box jumps, 24″/20″ (step down)
max wallball shots, 20#/15#
Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.
1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2
2. For time
21 Squat Clean, 50% of BW
15 Squat Clean
9 Squat Clean
1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133
2. 2 x 1500m, rest 4 mins between sets
Complete 5 rounds for time
15 Thrusters, 75/55
1. Perform three rounds of this couplet for time.
Deadlift body weight 15 reps
Run 250 meters
2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1
2b. Weighted Pull-up cluster, 3 sets x 18.104.22.168, 21×1
The pull-ups are strict. Perform one rep drop off for a one count then repeat 3 more times.
Tier 1 Fitness Rating Test
400m med ball run
Max Sit-ups (1 minute)
1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%
2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
Hold the pace for all 20 rounds