Category: Competition

* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class. WOD: 1) Smolov Program – Week 10/Day 3 – Back Squat: 3 @ 65%, 3 @ 75%, 4 @ 85%, 4×5 @ 90% Warm-up as needed. Rest as needed. 2) Smolov Jr. – Week 2/Day 4 – Bench Press: 10 x 3 @ 85% +5-10lbs Warm-up as needed. Rest as needed. 3) 10 minutes EMOTM: Chest-to-bar Pull-ups Work on Butterfly ideally, even if it means less reps. Treat this as a skill session. 4) AQAP: 800m Run 30 Shoulder-to-Overhead 135/95 30 Toes-to-bar 600m Run 30 Shoulder-to-Overhead 135/95 30 Toes-to-bar 400m Run 30 Shoulder-to-Overhead 135/95 30 Toes-to-bar Focus on cycling the…

* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class. WOD: 1) Smolov Jr. – Week 2/Day 3 – Bench Press: 7 x 5 @ 80% + 5-10lbs Warm-up as needed. Rest as needed. 2) 15 minutes EMOTM: 1 Snatch Start at 60% and work up to whatever weight you feel comfortable. Goal is to build volume in the 70-85% range.  3) 10 minutes EMOTM: 1 Clean and Jerk Start at 60% and work up to whatever weight you feel comfortable. Goal is to build volume in the 70-85% range.  4) 3 rounds AQAP: 7 Muscle-ups 10 Hang Squat Cleans 75 Double-unders Sub for Muscle-ups is 2x in either a Push…

* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class. WOD: 1) Smolov Program – Week 10/Day 2 – Back Squat: 3 @ 65%, 3 @ 75%, 3 @ 85%, 3×3 @ 90%, 3 @ 95% Warm-up as needed. Rest as needed. 2) Smolov Jr. – Week 2/Day 2 – Bench Press: 5 x 7 @ 75% + 5-10lbs Warm-up as needed. Rest as needed. 3) Jerk Complex: 1-1-1-1-1-1-1 1 Jerk Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Rest 90-120 seconds between sets. Should be looking to max out for the day, your 6 non-max sets should be within 80% of your max set. 4) AQAP:…

* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class. WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Alternate, Pistol Squat/Movement of Choice Pick a rep count you can maintain for all movements. Don’t shred your hands on the Bar Muscle-ups. Work on any variation of the Pistol Squat, no more than 5 reps/leg. Movement of Choice can be anything, keep the volume low, focus on the skill/technique of the movement. 2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95% Warm-up as needed. Rest 90 seconds between lifts. Doubles are not Touch and Go. All reps…

WOD: 1) Smolov Program – Week 10/Day 1 – Back Squat: 4 @ 60%, 4 @ 70%, 4 @ 80%, 3 @ 90%, 2×4 @ 90% Warm-up as needed. Rest as needed.  *Last week’s Squats were heavy, this week’s Squats are HEAVY. With any strength program much of the success sits upon completing the prescribed sets. So, if you are failing sets, consider putting in 90-95% of you actual 1RM Max as your working 1RM for the program. 2) Smolov Jr. – Week 2/Day 1 – Bench Press: 4×9 @ 70% + 5-10lbs Warm-up as needed. Rest as needed. 3) 3 rounds AQAP: 20 Pull-ups 20 Wall Balls 20/14 20 Kettlebell Swings 70/53 Make sure you are doing competition standard swings, vertical bell at the top. 4) Sled Drag: 400m Weight should be such that you can move consistently, and not have to stop. 5) 10 minutes EMOTM:…