* Goodbye Trevor HERE

** Wendler Program. Thoughts for Success HERE

*** Memorial Day Week Schedule HERE

**** Note for those following Comp programming, there is no 10:30 class today, you must come in early to do the work.

Pre Class:

1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Handstand Push-ups

Pick reps that you are able to maintain over the course of all 10 sets. If you don’t have a Ring Muscle-up, don’t sub a Bar Muscle-up, work on a piece of the Ring Muscle-up.

2) Power Clean + Squat Clean: 5 sets

Warm-up as needed. Rest 90-120 seconds between sets. Establish a Max for the day. Reps should be Touch-and-Go, no dropping the bar from the Power Clean to the Squat Clean.

3) Behind the Neck Jerk: 7 sets of 2

Warm-up as needed.Rest 90-120 seconds between sets. Heavy as possible.

4) Pause Front Squat: 5 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. No bounce, hold each rep for a count of 3.

Class:

5) “Badger” – 3 rounds AQAP:

30 Squat Cleans 95/65

30 Pull-ups

800m Run

Post Class:

6) Hip Extension: 4 sets of 12

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