* Long Sleeve T-Shirt Hoodie Order HERE

** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM

Class:

1) 20 minute EMOTM: Minutes 1-5, 30 seconds Front Rack Hold, Minutes 6-10, 3 Push Press, Minutes 11-20, 1 Push Press

The Front Rack Holds should be used as a way to one, warm-up your rack position, and two to work on trunk strength. These should be done Heavy, think up around your max Front Squat or heavier. Start at a moderate load for your Push Press and build as heavy as you can. 

2) 12 minute AMRAP:

12 Ring Rows

12 Deadlifts 95/65

12 Abmat Sit-ups

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible, but keep it STRICT.

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

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