* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

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 weights from Cycle 2 and Cycle 3, it should be the same load as last week.

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 weights from Cycle 2 and Cycle 3, it should be the same load as last week. Reps should all be Touch-and-Go, no pausing in the bottom.

3) Stiff Leg Deadlifts: 3 sets of 10

Rest 90 seconds between sets. Goal should be heavier than last cycle.

4) 8 minute AMRAP:

4 Muscle-ups

8 Squat Snatch 95/65

12 Shoulder-to-Overhead 95/65

Post Class:

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

6) Dog Sled: 6 x 50m

Heavy. Rest 60 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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