We have some scheduling conflicts this week so please take note and plan your week accordingly!!
M, T, W, all classes are as scheduled.
Thursday, We will have a 5 and 6 a.m., no 9 or noon.
4:30, 5:30, 6:30 classes as normal.
Friday, no 5 a.m., 6 a.m. 9 a.m. or noon.
5:30 p.m. will be the only class on the schedule.
Saturday, class as normal at 8:30 a.m.
Sunday, no Open Gym.
Sorry for any inconveniences!
Fitness
A.
Four sets of:
Turkish Get-Up x 2 reps each arm
Strict Pull-Ups x 6-8 reps
Kettlebell Swing x 15-20 reps
Rest 30 seconds if needed.
B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
Dumbbell Man-Makers x 5 reps
(push-up, row left, row right, power clean, push press)
Performance
A.
We are entering the 3rd cycle of Wendler. Make sure you completed all working sets before moving on. If you performed more than 3 reps of the last set of the 5-3-1 set, add 5 lbs to your 1RM and take 90% and complete the following. If you did not hit at least 3 reps, do not add weight this month. Stay with the weight you have and work toward getting in more and stronger reps.
Overhead Press
5@65%
5@75%
5+@85%
Then:
Take 12 minutes to build to today’s heavy Jerk
B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)
9 Push-Ups