Author: Jade

Pre Class: 1) Hang Muscle Snatch: 5 sets of 3 Warm-up as needed. Rest 90 seconds between sets. Build heavier than last week. Use straps if you need them/have them. 2) Snatch Balance: 5 sets of 3 Warm-up as needed. Rest 90 seconds between sets. Build heavier than last week. 3) Snatch: 1 rep EMOTM x 10 sets Start at 60% of your 1RM. Build as heavy as deemed fit. Class: 4) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load should be the same weight you added to your Back Squats last week and is added to all 3 sets. https://www.youtube.com/watch?v=wa_edowfYzs 5) Barbell Lunges: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Goal is to go heavier than last cycle. Alternate reps each leg. 6) AQAP: 10, 8, 6, 4,…

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE **** Note for those following Comp programming, there is no 10:30 class today, you must come in early to do the work. Pre Class: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Handstand Push-ups Pick reps that you are able to maintain over the course of all 10 sets. If you don’t have a Ring Muscle-up, don’t sub a Bar Muscle-up, work on a piece of the Ring Muscle-up. 2) Power Clean + Squat Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Establish a Max for the day. Reps should be Touch-and-Go, no dropping the bar from the Power Clean to the Squat Clean. 3) Behind the Neck Jerk: 7 sets of 2 Warm-up as needed.Rest 90-120 seconds between sets. Heavy as possible. 4) Pause Front Squat: 5 sets of 2 Warm-up as needed. Rest…