* Athlete Contracts Due August 1st. Click HERE for more info.

Pre Class:

1) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. 

2) Jerk: 1 Rep EMOTM x 20 sets

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

Class:

3) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push the reps to failure, ideally do a negative to cap off your set.

4) Seated Dumbbell Strict Press: 4 sets of 8

Rest 90-120 seconds between sets. Goal is heavier than last cycle.

5) 3 rounds AQAP:

400m Run

40 Kettlebell Swings 70/53

Post Class:

6) Supinated Bent Over Barbell Row: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

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

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