Author: Jade

*New strength program starts Monday. Check it out HERE. Pre Class: 1) Front Squat: 5 x 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Go to failure on the last set.   Class: 2) Bench Press: 5 x 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Ret 2-3 minutes between sets. Use a spotter and go to failure on the last set. 3) Dumbbell Bench Press: 3 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 4) 10 minute AMRAP: 10 Handstand Push-ups 10 Box Jumps 30/24 Post Class: 5) Strict Pull-ups: 50 for time Keep track of total time and attempts to complete. 6) 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

*New strength program starts Monday. Check it out HERE. Pre Class: 1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Push Jerk x 5 reps No more than 5 reps/side/set Pistol Squats. Push Jerk the focus should be on cycling the reps, feel free to add weight as you warm-up and feel comfortable.   Class: 2) Snatch: 1.1.1 Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. 3) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd…