Author: Jade

* The Importance of a Program. Read HERE ** 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. Class: 1) 3 rounds AQAP: 800m Run 30 Kettlebell Swings 53/35 20 Toes-to-bar 10 Chest-to-bar Pull-ups Extra Work: 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 3) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* The Importance of a Program. Read HERE ** 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. Class: 1) Back Squat: 10 @ 60% 8 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%,  5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) 7 minute Up Ladder: 3 Hang Cleans 65/45 3 Push-ups then 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Band Pull-Aparts: 5 sets of 20 Rest 90 seconds between sets. Use a small band, shoulder health, not strength. 5) 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…