* Long Sleeve T-Shirt Hoodie Order HERE

** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM

Pre Class:

1) Jerks: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Perform these from the Rack, no using blocks. Goal is heavier than last week.

2) Touch and Go Clean: 3 sets of 5

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

3) Clean Pulls: 3 sets of 3 @ 90%+ of 1RM Clean

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Goal is heavier than last week.

Class:

4) Back Squat: 4 @ 75%, 3×4 @ 80%

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

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

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

6) AQAP:

30-20-10 Wall Balls 20/14

9-7-5 Power Snatch 135/95

Post Class:

7) Hip Extension: 3 sets of 20-30 reps

Rest 90 seconds between sets. Add load if able.

8) Sled Drag: 4 x 100m

Moderate weight. Rest 60 seconds between sets. Focus on walking through your heels.

9) Reverse Hyper: 3 sets of 20

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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