* New Competitors Cycle. Read HERE

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

Pre Class:

1) Football Bar Bench Press Wide Grip: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a football bar, go with a relatively close grip bench (pointer finger on the beginning of the bar knurl).

2) Strict Press: 5 @ 60%, 3 x 5 @ 70%

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

3) Bar Dips: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

Class:

4) Snatch Pull + Hang Power Snatch + Power Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets

Start at around 60-70% of your 1RM Power Snatch. Build as heavy as deemed fit, but the focus should be on good clean movements. No dropping out wide. No dropping the bar between reps. Use straps if you have them/need them.

5) Clean Pull + Hang Power Clean + Power Clean + Clean + Jerk: 1 Complex Every 2 minutes for 7 sets

Start at around 60-70% of your 1RM Power Clean. Build as heavy as deemed fit, but the focus should be on good clean movements. No dropping out wide. No dropping the bar between reps.

6) 8 minute AMRAP:

5 Deadlifts 275/185

10 Pull-ups

20 Wall Balls 20/14

Extra Work:

7) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

8) Dumbbell Overhead Tricep Curl: 3 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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