* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Potluck Sign-up HERE.

Pre Class:

1) Football Bar Bench Press Wide Grip: 10 x 60%, 8 @ 70%, 8 @ 75%, 8 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a Football Bar go with a narrowish grip (pointer finger on the knurling) normal Bench Press.

2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Touch and Go Power Snatch: 5 reps Every 2 minutes for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. If your hands are beat up use straps if you have them. Build as heavy as deemed fit.

4) 4 +/- Power Cleans and 4 +/- Push Jerks: 1 Complex Every 3 minutes for 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Power Clean and Push Jerk. The +/- denotes a change in rep scheme. Go up one rep on one movement, and down on the other based on your strengths/weakness. For example, I am bad overhead, so this would change to 3 T+G Power Clean and 5 Push Jerks. Goal should be to cycle/T+G as many of these reps as possible.

Class:

5) 12-9-6 – AQAP:

Deadlifts 315/205

Muscle-ups

Rest 5 minutes

6) 12-9-6 – AQAP:

Shoulder-to-Overhead 185/123

Pistols Per Leg

Perform 12 Pistols on your Left Leg, then 12 Pistol on your Right Leg, and so on for each cycle.

Rest 5 minutes

7) 12-9-6 – AQAP:

Power Snatch 155/105

Deficit Handstand Push-ups

Deficit should be 2/side 45lb Bumper Plates (approximately 8″) with an Abmat in the middle.

Rest 5 minutes

8) AQAP:

1 mile Run

Post Class:

9) Banded Pendlay Row: 4 sets of 8

Rest 90 seconds between sets. Build as heavy as possible. Use mini (purple) bands for this. Goal is heavier than lat week.

10) Strict Chin-ups: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

11) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

12) Sled Drag: 400m

Light. Focus on walking through your heels/

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

Post Results/Thoughts To Comments

A little throwback action!