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Tuesday, 10-7-2014

6
Oct

Tuesday, 10-7-2014

Brief overview of the new strength/skill cycle and what to expect each day.
Monday – Skwats!  With a linear progression every Monday (track your loading each week to the Whiteboard on the website)
Tuesday – O-lifting day focusing on Power Cleans and Split/Push Jerks.  We will try some new things =)
Wednesday – Ring Dips (weighted if possible) and Overhead or Front Rack Lunges.
Thursday – Make-up day.  Only 10-15min in class to catch up on something you missed or to practice a new skill each Thurs.
Friday – More skwats!! Pause Front Squats and Strict Pull-ups.
Saturday – Hero WOD every 8:00am class!
Sunday – Always a make-up day during 9-11am Open Gym
 
Workout of the Day
Power Clean & Jerk  5-5-5-5-5
 
*Increasing weight each set but will not get very heavy at 5x reps.
*These are also “touch & go” reps.  We rarely do the Touch & go along with high-rep Olympic Lifts but this will develop your grip, midline and barbell efficiency.
 
then,
 
Five Rounds For Time & Max Reps (two scores):
20 Lateral Bar Burpees
ME Strict OH Press 95/65
 
Post your scores to the Whiteboard.

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