Category: Competition

Pre Class: 1) Front Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. 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.  Class: 2) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. 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. 3) Dumbbell Bench Press: 3 sets of 12 Rest 90-120 seconds between sets. Goal should be heavier than last cycle….

Pre Class: 1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, Deficit HSPU Pick reps that you can maintain over the course for the 10 sets. Pick a deficit that you can hit 4-6 reps. Class: 2) 3-Postition Snatch: Every 2 minutes for 8 sets This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat. 3) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 4) 7 minute AMRAP: 7 Overhead Squats 115/75 7 Burpee Lateral Bar Hops 7 Toes-to-bar Post Class: 5) Single Leg KB Deadlift: 3 sets of 10/side…

Pre Class: 1) Snatch Push Press: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) Tempo Snatch Deadlift: 3 sets of 3 @ 110%+ of Max Snatch Warm-up as needed. Rest 90-120 seconds between sets. Tempo should be 2 seconds up, 1 second pause, 2 seconds down. 110% is goal weight, if you can’t maintain proper positioning bring the load down as deemed appropriate. Use straps if you have them/need them. 3) Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit. Class: 4) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the…

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Pre Class: 1) 20 minute EMOTM: Odd, Toes-to-bar, Even, Pistol Squats Pick reps you can maintain. Pistols no more than 5 reps/side/round. If you have solid Pistol work on a weighted variation.  Class: 2) 3 rounds AQAP: 800m Run 30 Back Squats 135/95 30 Handstand Push-ups Post Class: 3) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 4) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work…

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Pre Class: 1) Strict Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load should be the same as the last 3 weeks.  Class: 2) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load should be the same as the last 3 weeks. 3) Stiff Leg Deadlifts: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 4) 3 rounds AQAP: 7 Muscle-ups 75…