Author: Jade

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) Snatch: 20 minutes to Establish a 1RM Use this time to build up to a 1RM Snatch for the day. This should be a full squat Snatch. Take as many attempts as needed and rest as needed between sets. 2) Clean and Jerk: 20 minutes to Establish a 1RM Use this time to build up to a 1RM Clean and Jerk for the day. This should be done as a Squat Clean and Split Jerk. Take as many attempts as needed and rest as needed between sets. 3) 10 minute AMRAP: 10 Burpees 10 Chest-to-bar Pull-ups Extra Work: 4) Single Leg KB Deadlift: 3 sets of 10/side Rest 90 seconds between sets. Heavy as possible. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post…

Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week.  2) Front Squats: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) EMOTM for ALAP: 5 Power Cleans 135/95 10 Wall Balls 20/14 20 Double-unders Post Class: 4) Triple-unders: 10 minutes Practice If you don’t have proficient Double-unders then work on them. 5) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add load/assistance as needed. 6) Reverse Hyper: 4 sets of 15 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 Comments