Casey Fonoti

Monday 7/30/2018

Strength: Every 3 minutes, for 15 minutes (5 sets): Front Squat x 3 reps @ 85% or more of 1-RM Conditioning: Every 10 minutes, for 20 minutes (2 sets), for times: Row 1000/850 Meters 50 Wall Ball Shots (20/14 lbs)

Friday 6/26/2018

Strength: Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Immediately followed by… Every 2 minutes, for 6 minutes… Read more »

Wednesday 7/25/2018

A. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Rest until relatively recovered, and then… B. Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute… Read more »

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 »