Category: Move

Class: 1) Box Step-ups: 4 sets of 8/side @ 20″ Load with a barbell on your back. Perform all 8 reps on one leg before switching to the other leg. Work as heavy as possible. Rest 90-120 seconds between sets. 2) Sled Drag: 4 x 100m Heavy. Rest 60 seconds between sets. Focus on walking through your heels. 3) 10 minute Up Ladder: 1 Hang Squat Clean 95/65 2 Push-ups Then 2 + 4, 3 + 6, 4 + 8, and so on until 10 minutes is Up Extra Work: 4) Good Morning: 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  

Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) AQAP: 50 Abmat Sit-ups 100 Kettlebell Swings 35/26 50 Abmat Sit-ups Extra Work: 3) Banded Shoulder Series: 3 rounds Rest 60 seconds between sets. Perform 10 Overhand Band Pull Aparts, 10 Underhand Band Pull Aparts, 10 No Moneys. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

Class: 1) 21 minute EMOTM: Mintues 1-5, Jerk Rack Hold, Minute 6 Rest, Minutes 7-11, 3 Push Press, Minutes 12-16, 2 Push Press, Minutes 17-21, 1 Push Press Jerk Holds should be heavy somewhere around your Max Jerk to your Max Front Squat, make sure you maintain a full Jerk Grip and don’t let your hand slide to a Front Squat Position. Push Press start around 60% of your 1RM and build up as heavy as you can through the course of the lifts. 2) 3 rounds AQAP: 10 Power Cleans 75/53 20 Ring Rows 30 Wall Balls 14/8 Extra Work: 3) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Mat Will Be Running An Olympic Lifting Class Starting Tonight, Tuesday, the 21st at 6:40 PM Class: 1) Deadlift: 2 reps Every 90 seconds for 8 sets Warm-up as needed. Look to build upon last week. Slightly heavier loading, either try to hit a higher top-end weight, or try and hit more heavier sets than you did last week. 2) 2 Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start at a moderately heavy weight. This should be perform 2 Touch and Go Power Cleans followed by 2 Push Jerks. Build as heavy as deemed fit. 3) 10 minute AMRAP: 12 Box Jumps 24/20 9 Shoulder-to-Overhead 65/45 6 Burpee Lateral Bar Hops Extra Work: 4) 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…

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 3) 4 rounds AQAP: 7 Front Squats 75/53 14 Knees-up 50 Single-unders Extra Work: 4) Hip Extension: 3 sets of 20 reps Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed Post Results/Thoughts To Comments