* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th.

Pre Class:

1) Snatch Push Press: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week.

2) Tempo Snatch Deadlift: 3 sets of 3 @ 110%+ of Max Snatch

Warm-up as needed. Rest 90-120 seconds between sets. Tempo should be 2 seconds up, 1 second pause, 2 seconds down. 110% is goal weight, if you can’t maintain proper positioning bring the load down as deemed appropriate. Use straps if you have them/need them. Heavier than last week.

3) Snatch: 1 rep EMOTM x 10 sets

Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit.

Class:

4) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Push your Max Reps set to failure.

5) Barbell Lunges: 3 sets of 8/side

Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last cycle.

6) 3 rounds AQAP:

10 Front Squats 185/123

20 Chest-to-bar Pull-ups

400m Run

Post Class:

7) Handstand Walk: 10 minutes

Work on walk/hold for 10 minutes.

8) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add load/assistance as needed.

9) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Long but extremely interesting podcast