* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE.

** Graze CSA. Check out it HERE.

Pre Class:

1) Split Jerk: 7 sets of 2

Rest 2-3 minutes between sets. Work at 70% of your 1RM Jerk and up.

2) Front Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Warm-up as needed. Rest 90-120 seconds between sets.

Class:

3) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your Max Reps set.

4) Close Grip Bench Press: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Grip should be considerably narrower than your normal Bench Grip.

5) 12 minute AMRAP:

100m Sled Drag 160/115

10 Power Snatch 135/95

5 Bar Muscle-ups

Substitution for Bar Muscle-ups is 2x in Chest-to-bar Pull-ups or Pull-ups

Post Class:

6) Ring Rows: 4 sets of 10

Rest 90 seconds between sets. Feet should be on a 20″ box, shoulders just off the ground at a dead hang. Add load if able.

7) Dumbbell Overhead Tricep Curl: 3 sets of 15

Rest 90 seconds between sets. Heavy as possible.

8) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments

A long but interesting listen