* 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) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.

2) 20 minutes EMOTM: Minutes 1-5, 3 Jerk Dips @ 100%+ of Max Jerk, Minutes 6-10, 3 Push Press, Minutes 11-20, 1 Split Jerk

On each movement load based on feel, goal is not necessarily to max out, use each movement to prep you for the following movement.

Class:

3) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.

4) Seated Dumbbell Strict Press: 4 sets of 6-8 reps

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

5) 3 rounds AQAP:

7 Muscle-ups

14 Box Jumps 30/24

21 Wall Balls 30/20

Post Class:

6) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

7) Football Bar Bent Over Row: 3 sets of 10

Rest 90 seconds between sets. Use the mid grip. Work as heavy as possible. Be strict with your movement no throwing your torso and hips into it. Bar should be pulled from about the knee.

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

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