* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) Behind the Neck Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week.

2) 2-Stop Clean Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds and above the knee for 3 seconds then finish your pull. Use straps as needed. Goal is heavier than last week.

3) Hang Clean: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. No dropping the bar between reps. Build as heavy as possible. Goal is heavier than last week.

Class:

4) Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

5) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

6) “Jackie” – AQAP:

1000m Row

50 Thrusters 45/33

30 Pull-ups

Rad photo finish at around 9:50

Post Class:

7) Hip Extension: 4 sets of 10

Rest 90 seconds between sets. Add load if able.

8) Stiff Leg Deadlift: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

9) Sled Drag: 6 x 50m

Rest 60 seconds between pulls. Heavy.

10) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

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