Casey Fonoti

Wednesday 7/18/2018

Strength: Every 2 minutes, for 6 minutes (3 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in clean receiving position) Every 2 minutes, for 14 minutes (7 sets): (Power Clean + Jerk) x 2 reps… Read more »

Tuesday 7/17/2018

Strength: Take 20 minutes to build to today’s 1-RM Front Squat Conditioning: Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged… Read more »

Tuesday 7/10/2018

Strength: 6 sets of: Overhead Squats x 3 reps Rest 2 minutes Start around 70% of your 1-RM and build in load over the course of the 6 sets. Conditioning: For time: Row 1000 Meters 20 Squat Snatches (135/95 lbs)

Tuesday 7/3/2018

REMINDER: WE WILL BE CLOSED WEDNESDAY 7/4 and Thursday 7/5 FOR THE UPCOMING HOLIDAY!! Strength: Take 20 minutes to build to today’s 1-RM Push Press Conditioning: Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups… Read more »