* 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) Football Bar Bench Press Wide Grip: 10 x 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a Football Bar go with a narrowish grip (pointer finger on the knurling) normal Bench Press.

2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Touch and Go Power Snatch: 5 reps Every 2 minutes for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. If your hands are beat up use straps if you have them. Build as heavy as deemed fit.

4) 4 Power Cleans and 4 Push Jerks: 1 Complex Every 3 minutes for 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Power Clean and Push Jerk. This should be 4 Touch and Go Power Cleans followed by 4, ideally cycled, Push Jerks.

Class:

5) 3 rounds AQAP:

800m Run

30 Kettlebell Swings 70/53

20 Toes-to-bar

10 Muscle-ups

Rest 5 minutes

Post Class:

6) Banded Pendlay Row: 4 sets of 8

Rest 90 seconds between sets. Build as heavy as possible. Use mini (purple) bands for this.

7) Strict Pull-ups: 50 for time

Keep track of total time and sets to complete.

8) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments