Friday Red Session Week 5


WAR WorkoutPart 1:A. Snatch - 2 Reps X 5     Rest 2 minutesB. Front Squat - 3 Reps x 3 @ 80%    Rest 2 MinutesC. 15 chin ups COVP x 4    Rest 1 Minute       +Rest 10 MinutesPart 2:Run 30 sec @ 90%     walk rest 30 sec briskRun 1 min @ 90%     walk rest 30 sec briskRun 90 sec @ 90%     walk rest 30 sec brisk x 4(work on holding same pace no matter time)GYM NOTE: The run should take you exactly 17:30, including the rest. Go on a little journey. Right out the gate it is flatter, left out the gate is hills - yours is to choose. Push yourself, and have a good experience.  Make sure you bring a watch/stop watch, so your times can be exact. Really working hard on the snatch technique. We will be working with the PVC's at the beginning of class. Let's have a good Friday.Weekend Assignment:  Give something up this weekend.  Sacrifice something for the greater good.  Sacrifice time by helping someone, donate money to a charity, lend your car to someone, offer to share something with someone, sacrifice your routine by doing something with someone you love – movie, bowling, bookstore, church, Etc. Journal Title: Understanding the Greater Good (Big Picture) & the Role it Will Play in My Life.

“Make this happen – change your weekend routine by giving something up for the greater good, by making sacrifices that will benefit others”