Author: Jade

*OLYMPIC CLASS WILL BE CANCELLED THIS FRIDAY @ 3:30 Pre-Class: 1) 20 minutes EMOTM: Odd, Muscle-up, Even, Pistol Squats Keep reps at something you can maintain. If you don’t have  a Ring Muscle-up than work on something that will get you one, don’t sub a Bar Muscle-up. Pistol Squat should be no more than 5 reps/leg/round. If you’ve got a super fast/solid Pistol squat work a variation, i.e. weighted, overhead, etc. Class: 2) Snatch: 1 reps EMOTM for 20 sets Start at approximately 60% of your 1RM Snatch. This is a de-load week, the goal is to not necessarily work heavy, but instead get some really tight, fast, solid lifts in. If you’re feeling on the money though, go for something heavy. While a video for the Clean, like Burgener says in the beginning the mechanics for both the Clean and Snatch are pretty much the same, just a matter…

*Olympic Class will be cancelled this Friday @ 3:30 Pre Class: 1) Snatch: 2×2 @ 70%, 4×1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full Squat. 2) Clean and Jerk: 2×2 @ 70%, 4×1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full Squat and Split Jerk.   Class: 3) Front Squat: Establish a 1RM Take as much time, as much rest, and as many attempts to establish a current 1RM. 4) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 5) 3 rounds AQAP: 400m Run 20 Shoulder-to-Overhead 135/95 Post Class 6) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 7) Row: 5 x 500m Rest 10 seconds between intervals. Row @ your 2K pace. For results post detailed weights, reps, times, thoughts,…