* 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 Snatch Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds, above the knee for 3 seconds, then finish your pull. Build as heavy as possible. Use straps if you need them/have them.

2) Hang Snatch: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Establish a heavy set for the day, that counts as 1 working sets, your other 4 sets should be at 80% of your days heaviest or higher. Use straps if you need them/have them. All reps are full Squat.

 

Class:

3) Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

4) Front Squat: 5 @ 60%, 3×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

5) AQAP:

21 Power Snatch 95/65

400m Run

15 Power Snatch 95/65

400m Run

9 Power Snatch 95/65

400m Run

Post Class:

6) Handstand Walk: 10 minutes Practice

Work on any facet of Handstand Walk/Hold.

7) Good Morning: 3 sets of 12

Rest 90 seconds between set. Heavy as possible.

8) 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

Today marks the start of a new 12 week cycle that will end just before Thanksgiving, we’ll then take a week break and dive into another 12 week cycle. A few things for you to note if you are following this programming.

– Depending what you are used to following this may be a lot of volume. Most days will be between 8 and 10 parts, 2 to 4 hours of training. The programming will be written out as it being done as 1 session, with that being said, if you have the available time it is encouraged you break-up some of larger days into two sessions.

– Especially if you are completing the training as one session, make sure you are fueling during you training as well as pre and post.

– The emphasis for the next 12 weeks will be strength. There will be only 4 Met-cons/week. You can expect to Squat 3x Week, Bench & Strict Press 2x Week, Olympic Work 4x Week, and there will be a large amount of upper body pulling work as well as posterior chain work.

– Within the 12 weeks, we will be working in 4 week cycles, with the 4th week de-loading a significant amount of the volume.

– If you’re following this programming make sure you take care of yourself, food, sleep, mobility, bodywork, etc.

Have Fun!