Author: Jade

Class: 1) 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. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last cycle. 3) 5 rounds AQAP: 5 Power Snatch 115/75 10 Handstand Push-ups 50 Double-unders Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 5) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

Class: 1) 3 Clean Pulls: Every 2 minutes for 8 sets You should be looking to work around 100% of your 1RM Clean give or take. You may drop the bar between and reset between each rep. 2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 3) 10 minute AMRAP: 200m Run 10 Knees-up Extra Work: 4) Face Pulls: 100 Not For Time Break these up into whatever sets you need to complete them. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments