Author: Jade

Pre Class: 1) 20 minute EMOTM: Odd, 5 Cycled Push Jerk, Even, Chest-to-bar Pull-ups For the Push Jerk start around 60% of your 1RM, build as heavy as you like. Pick reps for the Chest-to-bars that you can maintain. 2) Clean Pulls: 4 sets of 3 @ 100% + Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Work heavier than last week. 3) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work heavier than last week. 4) Pause Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. No bounce. Work heavier than last week.  Class: 5) 3 rounds – 5 minutes WORK – 2 minutes REST – AMRAP: 10 Push-ups 15 Kettlebell Swings 70/53 30 Double-unders Extra Work: 6) Sled Drag: 400m Light, focus on walking through your heels and on posterior chain activation. For…

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. 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. If you would like to make up your Strict Press and Deadlifts, come in early today, you can show-up as early as 8 AM to get your lifts in before the Met-con. 2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a…