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) Jerk: 1 Rep EMOTM x 20 sets

Start at around 60% of your 1RM. Build as heavy as you like.

Class:

3) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + 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) Close Grip Bench Press: 3 sets of 10

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

5) 5 rounds AQAP:

5 Power Snatch 155/105

10 Strict Handstand Push-ups

50 Double-unders

Post Class:

6) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible.

7) Dumbbell Overhead Tricep Curl: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

8) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments