Category: Move

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your Max Reps set. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Grip should be considerably narrower than your normal Bench Grip. 3) 12 minute AMRAP: 100m Sled Drag 115/70 10 Power Cleans 95/65 10 Ring Rows Extra Work: 4) Hip Extension: 3 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments A long but interesting listen  

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. Class: 1) Power Clean: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat and Split Jerk. 3) 8 minute AMRAP: 15 Wall Balls 14/8 15 Kettlebell Swings 35/26 Extra Work: 4) Hollow Position: Accumulate 2 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

Class: 1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Go for it on the last set. If you’re comfortable ditching the bar, go to failure. 2) Bulgarian Split Squat: 3 sets of 8/side Rest 90 seconds between sets. Load as heavy as possible. 3) AQAP: 400m Run 30 Deadlifts 135/95 20 Burpee Box Jumps 24/20 400m Run Extra  Work: 4) Good Morning: 4 sets of 8 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) AQAP: 80 Calories Rowed or 1 mile Run 60 Wall Balls 14/8 40 Kettlebell Swings 35/26 30 Pull-ups Pick whichever you struggle with more, Row or Run. Extra Work: 2) Banded Pull-throughs: 3 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. Post Results/Thoughts To Comments

Class: 1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, pause at the hang. Be safe, and be smart. 2) Single Leg Kettlebell Deadlifts: 3 sets 12/side Rest 90 seconds between sets. Ideally don’t let your opposite foot touch down until all 12 reps are done on one side. 3) 12 minute AMRAP: 100m Farmers Carry 35/26 10 Front Squats 75/53 3 Rope Sit-to-stand Extra Work: 4) Bird Dog: 3 x 30 seconds Left, Right, Rest For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments