Category: Competition

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Pre Class: 1) Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets.   Class: 2) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 3) Floor Press: 4 sets of 8 Rest 90 seconds between sets. Work as heavy as possible. 4) 3 rounds AQAP: 15 Deadlifts 185/123 25 Handstand Push-ups 75 Double-unders Post Class: 5) Strict Chest-to-bar: 10 minutes EMOTM Pick a rep count that you can maintain for all 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) Snatch: 20 minutes to build to a 1RM Warm-up as needed. Take as much rest, and as many attempts as needed to establish todays 1RM Snatch 2) Clean and Jerk: 20 minutes to build to a 1RM Warm-up as needed. Take as much rest, and as many attempts as needed to establish todays 1RM Clean and Jerk. 3) 10 minute AMRAP: 200m Run 15 Wall Balls 20/14 10 Toes-to-bar Post Class: 4) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Heavier than last week. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete.   For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=10GD9inHQbI

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE WOD: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Your Back Squat is a de-load but you should still be trying to go heavy here. Sets of 8 should be in the 60-75% range. 3) 12 minute AMRAP: 15 Burpee Lateral Bar Hops 10 Power Cleans 95/65 10 Pull-ups Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Walk/Hold. 5) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 6) Hip Extension: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Pre Class: 1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Muscle-ups Pick a rep count you can maintain for both movements, no more than 5 rep/side/round for Pistols. Muscle-ups are Ring, if you don’t have them, don’t sub Bar Muscle-ups, work for a Ring Muscle-up. 2) Low Hang Clean: 5 sets of 2 Deadlift the bar up, then come down to just a few inches off the floor. No dropping the bar between reps. All reps full squat. Rest 2-3 minutes between sets. Goal is heavier than last week. 3) Halting Jerk: 2 reps EMOTM x 10 minutes Warm-up as needed. Build as heavy as you feel comfortable. The goal should be speed, technique, etc. for these. Goal is heavier than last week. 4) Pause Front Squats: 5 sets of 3 No…

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Pre Class: 1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Push to failure, focus on staying tight. 2) 20 minutes EMOTM: Odd, Strict HSPU, Even Rebounding Box Jumps 24/20 Warm-up as needed. Work up to 10 reps on the minute. If you can maintain 10 Strict HSPU work to a deficit.  Class: 3) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be touch-and-go, if you are to pause, pause at the hang. Be smart, be safe. 4) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 5) 10 minute AMRAP: 5 Squat Cleans 185/123 15 Toes-to-bar 45…