* 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) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, 10 Calories Rowed

Pick reps you can maintain for all 10 sets. The 10 Calories Rowed should be a hard effort, get your heart rate jacked up, guys should be able to hit that in around 20-25 seconds.

2) Snatch High-Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Only build as heavy as you can maintain getting the bar up to your sternum. The goal for positioning should be shoulders back and in your toes at the top of the pull. Not looking for a “panda” pull.

3) Touch and Go Snatch: 3 sets of 5

Warm-up as needed. Rest 2-3 minutes, or as needed between sets. Goal should be to hit a max effort set of 5, your other 2 sets should be as close to this set as possible. Use straps if you need them/have them.

Class:

4) Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%

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

5) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

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

6) 4 rounds AQAP:

7 Overhead Squats 155/105

14 Toes-to-bar

50 Double-unders

Post Class:

7) Safety Bar Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavier than last week.

8) Dog Sled: 4 x 50m

Heavy push. Approximately 45 second effort. Rest 2 minutes.

9) 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

Post Results/Thoughts To Comments