Author: Jade

Pre Class: 1) Football Bar Bench Wide Grip: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% If you don’t have a football bar go with a close grip (pointer finger on the beginning of the knurl) bench press. Warm-up as needed. Rest 90-120 seconds between sets. Class: 2) Strict Press: 5 reps Every 2 minutes for 4 sets Start at around 60% of your 1RM, or whatever is a moderately heavy weight. Build as heavy as you like. Focus on keeping tight position, stay away from hyperextending and putting yourself into a poor/unsafe position. 3) Push Press: 5 reps Every 2 minutes for 4 sets Start at, or around your heaviest set of Strict Press and build up as deemed fit. Focus first and foremost on your dip and drive, this is where the movement is made or broken. 4) Push Jerk: 5 reps Every 2…

Pre Class: 1) Back Squat: 10 @ 60%, 8 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) 20 minute EMOTM: Odd, Muscle-ups, Even, Alternating Single Arm Dumbbell Snatch 100/70 You pick the reps, but pick reps you can maintain. Reps for the Dumbbell Snatch should be matched even on each side for each minute. This is a Ring Muscle-up, if you don’t have one work on piece of them, don’t sub with a Bar Muscle-up. Class: 4) Snatch Pull + Hang Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at approximately 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. All reps are full Squat. Use straps if you need them/have them….