* New Competitors Cycle. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

Pre Class:

1) Halting Jerk: 4 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. No blocks, this should be more technique focused, so keeps the lifts clean and bring the bar back down to the rack position each rep. Hold the bottom of each dip for 3 seconds.

2) Deficit Clean Deadlift: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Work at 100%+ of your 1RM Clean. Use straps if you need them/have them. Deficit should be about 2″ (Olympic 45lb Competition Bumper). Make sure you trace the movement pattern of a Clean when doing these, don’t just perform a normal Deadlift, and put the bar back down in the same way you pick it up. No going limp noodle and just letting it fall with your hands still on it. Only work as heavy as you can maintain your back position.

3) Low Hang Clean: 5 sets of 1.1.1

Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible, your 4 not maximal sets should be within 80% of the days heaviest. Each rep should be a Deadlift, then bring the bar down to the low hang, a few inches of the floor, and perform a full Clean. Drop the bar and reset between reps.

Class:

4) Back Squat: 10 @ 60% 8 @ 65%, 8 @ 70%, 8 @ 75%

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) 7 minute Up Ladder:

3 Hang Cleans 95/65

3 Handstand Push-ups

then 6+6, 9+9, and so on until 7 minutes is up.

Post Class:

7) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Build as heavy as possible. Perform all 12 reps on 1 leg before switching to the other, make an effort to keep the opposite foot off the ground for the duration of the 12 reps.

8) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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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