* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg.

Pre Class:

1) 2-Stop Clean Pull: 4 sets of 3

Warm-up as needed. Pause below the knee and above the knee for 3 seconds each. Goal is heavier than last week. Rest 90-120 seconds between sets. Use straps if you need them, have them.

2) Power Clean: 5 sets of 3 Touch and Go

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.

3) Halting Jerk: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.

Class:

4) Back Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible.

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

Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible.

6) 15-12-9 – AQAP:

Front Squats 205/135

Deficit HSPU

Deficit for HSPU is 2 45lb Bumpers/side (approx. 8″) and an Abmat in between

Post Class

7) Glute/Hip Series: 3 sets of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges

Perform all of these movements with a  mini bad around your knees. Rest 90-120 seconds between sets.

8) 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.

Post Results/Thoughts To Comments