* Goodbye Trevor HERE

** Wendler Program. Thoughts for Success HERE

*** Memorial Day Week Schedule HERE

Pre Class:

1) Hang Muscle Snatch: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you have them/need them.

2) Snatch Balance: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Focus should be on catching the bar as deep in the hole as possible.

3) Snatch: 1 rep EMOTM x 10 sets

Warm-up as needed. Start at 60% of your 1RM, build as heavy as deemed fit.

 

Class:

4) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% – Add Additional Load to Each Set

Warm-up as deemed fit. Rest 90-120 seconds between. Add load to each set based on your performance through the last cycle. This will be the same weight that is added to every set today, and every day that you Back Squat through this cycle.

5) Box Step-ups: 3 x 8/side @ 20″

Warm-up as needed. Rest 90 seconds between sets. Build as heavy as possible.

6) “DT” – 5 rounds AQAP:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Shoulder-to-Overhead 155/105

Extra Work:

7) 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.

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