Category: Competition

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM *** If you are planning on following this programming please plan to come at the appropriate time, the Jerk work can be done with class, but otherwise the rest of the work should be done in the back room so as not to disturb class. There is On-Ramp at 6:45 so please be mindful and make sure the back space is clear before then. Thanks. WOD: 1) Pause Front Squats: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds. These should be done with NO BOUNCE. 2) Pause Jerk Dips: 3 sets of 3 Warm-up as needed. Rest 60 seconds between sets. These should be done @ 100%+ of your 1RM Jerk. Pause in the…

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Football Bar Bench Press Wide Grip: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 3) Bar Dips: 4 sets of 6 Rest 90-120 seconds between sets. Load as deemed fit. Class: 4) Snatch Pull + Power Snatch + Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at around 60% of your 1RM Power Snatch and build up as heavy as possible. No dropping the bar between reps. Use straps of you need them have them, keep your footwork the same through all the reps. 5) Clean Pull + Power Clean + Clean…

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) 20 minute EMOTM: Odd, Strict Handstand Push-ups, Even, Box Jump Overs 24/20 Pick rep range on the Handstand that you can maintain. Goal/standard is 10 reps/round, if you can do this than work to a deficit. For the Box Jumps Overs work on whatever style is fastest for you, no more than 10 reps/round. 2) 2-Stop Snatch Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds, above the knee for 3 seconds, then finish your pull. Build as heavy as possible. Use straps if you need them/have them. Goal is to work heavier than last week. 3) Hang Snatch: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Establish a heavy set for the day, that counts as 1 working sets,…

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Potluck Sign-up HERE. Pre Class: 1) Football Bar Bench Press Wide Grip: 10 x 60%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a Football Bar go with a narrowish grip (pointer finger on the knurling) normal Bench Press. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Touch and Go Power Snatch: 5 reps Every 2 minutes for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. If your hands are beat up use straps if you have them. Build as heavy as deemed fit. 4) 4 +/- Power Cleans and 4 +/- Push Jerks: 1 Complex Every…

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Potluck Sign-up HERE. Pre Class: 1) Halting Jerk: 4 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. No blocks, this should be more technique focused, so keeps the lifts clean and bring the bar back down to the rack position each rep. Hold the bottom of each dip for 3 seconds. Goal is heavier than last week. 2) Deficit Clean Deadlift: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work at 100%+ of your 1RM Clean. Use straps if you need them/have them. Deficit should be about 2″ (Olympic 45lb Competition Bumper). Make sure you trace the movement pattern of a Clean when doing these, don’t just perform a normal Deadlift, and put the bar back down in…